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caption114 goodfitness. Photography Bruno Poinsard/ folio- id. com / getty images Bored with the tired old tunes at the gym? Amp up your workout with a brand new soundtrack, writes Pip Harry Use this handy guide to match the tempo of your workout to the beat of your songs. WARM UP 120bpm Ease into your workout with music that’s roughly 120bpm, say our experts. An Asian Journal of Sports Medicine study found that athletes were able to cycle more effectively after warming up around this zone. “Make sure your music isn’t too slow and pick one of your favourite tracks to start the workout,” says Filomena Perra, a personal trainer with a dance and music background. “A dominant beat can help you find your rhythm within the activity and positive lyrics will bring a smile to your face for the training ahead.” here’s a reason elite athletes tune out to their headphones before racing. US research has found listening to music during a treadmill test decreases heart rate, blood pressure, perceived exertion ratings and lactate levels. “Using music that’s fresh and exciting entices the body to function outside of its comfort zone,” explains fitness and health coach Ali Cavill. “A new song with a different beat may help you to run faster or assist with endurance – listening to music helps you stay focused, reins in a wandering mind and provides a welcome distraction. Music can also boost mood and motivation, enhancing a training session. The number one compliment or complaint a group fitness class can receive is music selection. It’s absolutely critical.” Trainer picks “My favourite opening Spin track right now is Wake me up! by Avicii,” says personal trainer Tanya Weeks. “We Found Love by Rihanna is perfect for a warm-up,” says Cavill. “I use Raise Your Glass by Pink to get bodies moving,” says Perra. aerobic training 120-140bpm+ Moving from warm-up into the

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caption116 to the music, a steady rhythm induces a meditative state of mind: you focus on the task at hand because you’re subconsciously being carried along by the music.” Trainer picks “Feel This Moment by Pitbull featuring christina aguilera will get your through a long slog,” says Perra. “Scream & Shout by Will.i.am is another good one.” “my favourite endurance tracks are Party Rock Anthem by lmfao and Titanium by david guetta and sia,” says cavill. inteRVAL tRAining 140-180bpm+ Taking it to the edge? Your music better come with you. Choose a speedy track and you’ll be able to switch to high gear more easily. This is particularly true of running, says Sally Lynch, personal trainer and running coach. “The most effi cient runners have a high stride turnover or cadence – between 180 and 200 steps per minute. To help achieve that stride, some runners like to run with music that’s at 180bpm or higher so their stride is in sync with the music. Increasing a runners’ stride rate can help improve their running form, increase their speed, and reduce the injury risk,” she says. Trainer picks “Hey Ya! by outkast is 180bpm and therefore great for a hard run,” says lynch. “Locked Out Of Heaven by Bruno mars is great for cardio and sprint work,” says Perra. “Eye of the Tiger by survivor (the faster Workout remix factory version is available on itunes) is an oldie but it’s my ultimate music for the fi nal stages of circuit classes to push them to the end!” says cavill. Trainer picks “She Wolf by david guetta is great for aerobic training,” says cavill. “Come With Me by ricky martin is good for cruising through the middle of your session,” nominates Perra. “Don’t You Worry Child by swedish House mafi a is another good one for the aerobic zone,” adds Perra. enDURAnce SeSSion 130-140bpm Struggling during a longer session? Including inspirat