Sally Irmer runs for 30 minutes, four to five times a week, at Archbold Gymnasium. She listens to her iPod the whole time, mostly a mix of upbeat songs that vary from hip hop to 90s music.

What she may not know is there is a science in applying music to exercise, and some songs are proven to be better for workouts.

‘I feel like I pick up my feet more when a really intense song comes on,’ Irmer, a sophomore public relations and policy studies major, said.

Irmer is one of many when it comes to using music as a motivator. Gym goers often will go through a workout plugged into an iPod while running, biking or lifting weights.

Studies have shown that music does, in fact, play a role in the intensity and length of a workout. According to a University of Cumbria study, subjects exercised with increased intensity when listening to music with ‘moderately fast’ and ‘fast’ beats compared to those who exercised with either slow music or no music at all.

Eliza Decker, Syracuse University’s fitness director, adheres to the results of this study. Decker teaches several aerobic and sculpting classes as part of Recreation Services, and she likes to keep participants light on their feet by incorporating music into all of her programs.

‘Teaching a class without music is so un-motivating,’ she said. ‘I could feel my energy going down.’

As part of Decker’s cycling classes, she plays music that fits the speed of the workout. Her warm-ups are generally energizing, but do not have a heavy beat. The meat of the class contains a mix of sprints and climbs, each with its own motivational music tempo, such as techno.

‘I put whatever song I like,’ she said. ‘And it’ll bring the heart rate up, and it might gradually bring it up and hold it up, and then we’ll usually recover a little bit in between.’

The key for keeping students motivated is the note counts and the beats per minute (B.P.M.), Decker said.

‘It’s an unwritten rule to use an eight-count beat.’

Costas Karageorghis, associate professor of sport psychology at Brunel University in England, invented the Brunel Music Rating Inventory. The questionnaire rates the motivational aspects of music in an exercise setting, questioning subjects from various subgroups.

‘There are a wide range of factors (in determining what has motivational qualities),’ Karageorghis said. ‘But music should have affirmations of physical activity.’

Generally, songs with 120-140 B.P.M are most effective as motivators because it is similar to one’s working heart rate, he said. Harmonies also set a positive mood when it is played in a major scale.

Karageorghis, who has researched music and physical performance for 20 years, has found those with a higher working heart rate have a greater preference for ‘up-tempo music.’

‘The rhythm quality also coincides with the mechanics of the sport,’ he said. ‘A triple jump with a four-four beat won’t do the trick; you need to use a one-two-three feel.’

Songs with these B.P.M.s are prominent in hip hop tracks including Rihanna’s ‘Umbrella’ and Justin Timberlake’s ‘My Love.’

This type of music is generally broadcast over the airwaves in Archbold Gymnasium. And it’s not by coincidence. Joe Lore, the director of Recreation Services, gives students what they want to hear while working out.

He occasionally distributes a survey to learn what students’ musical preferences are in the gym.

‘It’s the best way to capture (what the gym goers want),’ he said.

Currently, Archbold officials play a rotating radio schedule, which includes 95X, a rock station and Z89 and 107.9 – both hip hop stations.

Dan Conley, a senior construction management major, works out five times a week, listening mainly to the music blasting from the gym speakers.

‘It gets me going or slows me down, depending on the song,’ Conley said. ‘If it’s a fast beat, I’ll listen to it.’

Karageorghis agreed slow music isn’t the best way to get the blood pumping.

‘Slow music is wholly inappropriate,’ he said. ‘…The most positive listening experience occurred when our subjects worked out at a high intensity and preferred high-tempo music.’

For many gym goers, music is seen as motivation to complete their workout and a distraction from getting tired.

Fatigue ‘is a mental thing, because even if my body is tired, I go by the song instead of how many minutes,’ Irmer said. ‘I cover up the clock to keep going.’

Still, music has not transcended into competitive events in the United States like running and swimming simply because the music might actually be too powerful.

Music ‘is a distinct advantage…but it’s also a drug almost,’ said Karageorghis. ‘The effects are so intoxicating that runners can get hurt; it’s a safety issue.’

But for the casual gym goer, music is a necessity. Take a look at a packed Archbold Gym and observe students bobbing their heads on all sorts of exercise equipment. The music provides that much-needed boost for those who want a little more inspiration.

‘I hate (not working out to music,)’ Decker said. ‘It shortens my run. Music is a motivator.’

Pull box:

Workout playlist:

1. Rihanna- ‘Don’t Stop the Music’

2. Fort Minor- ‘Remember the Name’

3. U2- ‘Beautiful Day’

4. Kanye West- ‘The New Workout Plan’

5. Donna Summer- ‘Hot Stuff’

– Sarah Brain, sophomore hospitality management major

Pull box:

Associate professor of sport psychology at Brunel University in England, Costas Karageorghis’, workout playlist:

Mentally prepare:

1. Queen- ‘We Are The Champions’

2. Mr. Vegas- ‘Heads High’

3. George Michael- ‘Faith’

4. Will Smith- ‘Gettin’ Jiggy Wit It’

‘Meat of the workout’

1. Rihanna- ‘Umbrella’

2. Amy Winehouse- ‘Valerie’

3. Justin Timberlake- ‘My Love’

4. Snoop Dogg- ‘Drop It Like It’s Hot’

5. Robbie Williams- ‘Let Me Entertain You’

High intensity (heart rate at 70 percent of max.)

1. House of Pain- ‘Jump Around’

2. Prodigy- ‘Firestarter’

3. Motorhead- ‘Ace of Spades’

4. Curtis Mayfield- ‘Move on Up’

Coold down

1. Coldplay – ‘Fix You’

2. Sean Kingston – ‘Beautiful Girls’

3. Kelis – ‘Milkshake’

4. Green Day – ‘Wake Me Up When September Ends’

Published on January 30, 2008 at 12:00 pm