Listening to music during a short, intense bout of exercise might change how you feel about hard workouts and encourage you to continue with the program in the future, according to a new study of intense interval training and how to make it more palatable.
High-intensity interval training is a popular concept, both in exercise science labs and gyms. It consists of repeated bouts of all-out, punishing effort sandwiched between several minutes of lighter exercise. The intense intervals last for as little as 10 or 20 seconds, but can improve most people’s health and fitness to the same extent as an hour or more of traditional moderate aerobic exercise, studies show.
The problem is that those 10 or 20 seconds are incredibly intense, demanding far more effort from people during the brief intervals than during even a lengthy jog.
Still, the allure of these very short, very intense workouts is obvious. They can fit into almost anyone’s schedule, even those who say they are too busy to exercise.
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But their drawback is equally clear. Most of us are not particularly fond of pushing ourselves during exercise, as both science and experience tell us. Many past studies of exercise behavior have indicated that if people consider a regimen to be difficult and unpleasant, they won’t keep doing it.
Such findings have prompted some scientists and public health experts to argue that the recent attention given to interval training is misguided. If intervals are so hard, they say, no one in the real world will voluntarily complete them.
However, surprisingly little science has actually looked at how people feel during and after high-intensity interval training and whether there might be ways to lessen people’s subjective sense of discomfort.
Listening to music, for instance, generally makes exercise feel easier, but in most past experiments, the exercise in question has been moderate cycling or jogging, not intervals.
So for the new study, which was published this month in the Journal of Sports Sciences, researchers from McMaster University in Hamilton, Ontario, advertised for volunteers who would be willing to try a hard but very brief workout.
They wound up with 20 young, healthy, physically active male and female volunteers, each new to high-intensity interval training but curious about the workout.
These men and women completed a series of questionnaires about their attitudes toward intense training and whether they anticipated, without having tried this type of exercise, that they would like it and continue with such workouts later or abruptly quit.
The researchers also asked them to list favorite songs that they thought would be worth listening to during a workout.
Then the researchers introduced them to a particularly grueling form of high-intensity interval training, hoping that it would amplify their physical and emotional responses, says Matthew Stork, a doctoral candidate, now at the University of British Columbia’s Okanagan campus, who led the study while at McMaster.
The workout consisted of an easy two-minute warm-up on a stationary bicycle, followed by four 30-second bursts of all-out, lung-bursting intervals with four minutes of rest between the intervals.
During one visit to the exercise lab, the riders completed this workout without listening to music. On another visit, their chosen playlist sounded through the lab’s speakers.
After each session, the riders rested for an hour and then repeated the questionnaires.
Mr. Stork says that the researchers had expected that, in line with other scientists’ concerns, the volunteers’ answers would show that, having now experienced strenuous interval training, they did not care for the discomfort and would not repeat it.
But instead, the riders’ attitudes toward the workout had generally turned out to be quite favorable, about a 5 on a scale of 1 to 7, with a 7 being essentially: “Wow, I really like this workout.”
Listening to music significantly intensified volunteers’ positive attitudes toward the training, raising their ratings closer to a 6.
Music also made it more likely that people would report intending to continue interval training in the future.
The results indicate that high-intensity interval training may not be as physically disagreeable and off-putting for many of us as some experts have feared, Mr. Stork says, and that adding music to the sweating seems to make the workouts even more enjoyable. (The researchers had used the same data in an earlier study that looked at whether music made people ride harder. It did.)
Of course, this was a small study of a particular group of people, all of whom were young, healthy, fit and open to trying intervals in the first place. They presumably also had comparable taste in music.
The findings cannot tell us if intense intervals would be similarly popular with or workable for anyone who is older, sicker, more reluctant to experiment with strenuous exercise, or listens only to Bach.
Mr. Stork currently is working on a number of studies that involve different types of people and different types of interval programs, he says. Early results should be available soon.
But for now, these new results do suggest that if you have been intrigued by the idea of brief interval workouts but worried that they might be too intense, experiment. Make up a playlist of your favorite songs, head to the gym or a running path and push yourself a bit. (If you have not been exercising, consult with your doctor first.) You may find that intervals are not only appealingly brief but also tolerable and even fun.
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40 Comments
Yvette Cardozo
Boise, ID 1 day agoLillybelle
NYC 23 hours agoCarol Gabrenya
Cleveland, Ohio November 29, 2016Stephanie
Dunkirk, NY November 2, 2016William Evans
New York, NY November 2, 2016thisdell
London (ex-LA) November 1, 2016Two - those of us who do it in silence are, of course, listening carefully. I don't know if it's the Music of the Spheres, or just our bodies or the tyres on the road, but that's all powerful frame-of-mind music.
Now we need to ask: does music over loudspeakers in the gym help people stay in focus, or does it just piss people off and drive them away unless, by some wild chance, it happens to be music they like?
Marc
Montreal October 28, 2016mj
nj October 28, 2016Fadda Mush aka djMush1 (WNYU)
Flatbush October 28, 2016Bounty Killer
Simpleton
Merciless
David Alger
Florida October 28, 2016Ziad
New York October 28, 2016flyoverland resident
kcmo October 28, 2016what you clearly see as benefit is simply what almost all americans who work out seem to crave; distraction and dissociation. and music helps mask the very temporary pain and discomfort of exercising harder than than than they want to. I dont even use music when I run. its far more fun to me to enjoy being outside, watching where I step, gauging my breathing and generally assessing how I feel. and dont get me started on the safety aspect of no noise or silly screen to be staring at especially for women.
when I'm done most of the time I'm whacked for a solid 30-45 minutes. at my age I need the recovery time. but I can still handle the short term pain and discomfort (the good kind not injury-related). its not like it lasts that long and I can delay gratification at least for a while unlike more and more people cant anymore. it kinda goes back to personal will and character issues to me. music is for the treadmill aerobics people for whom that type of monotonous workout may require aural anesthetics.
Ramon Reiser
Seattle 1 day agoHal
Dallas October 28, 2016Jose E. Romero
Guadalajara October 28, 2016Anthony Cornicello
West Hartford CT October 28, 2016It doesn't work so well with longer, freer kind of tracks, or minimalist music (Reich or Adams) Some of those sessions never quite reach their 'goal' point, and that gets reflected in the run as well.
Yes, I know for everyone one of us, it will be a different list. But it's all quite interesting when you think about it.
Tadcaster
Chicago October 28, 2016Kimberly
Chicago, IL October 28, 2016Paul Parish
berkeley, CA October 28, 2016KintamaniJohn
Santa Barbara October 28, 2016Thomas Busse
San Francisco October 27, 2016AAC
Austin October 28, 2016David
Chicago, IL October 27, 2016Ramon Reiser
Seattle 1 day agoJaime L.
NY October 27, 2016Jake Larsen
Salt Lake City, Utah October 27, 2016Ron
LA October 27, 2016Roger
MN October 27, 2016FionaBayly
New York City October 27, 2016Jim Klopman
Utah October 27, 2016DS
BK October 27, 2016And, if you want to get silly you can say that the external stimuli are another form of training, seeing as though athletes will be performing in front of crowds.
One final note - it's physiologically impossible to go all out for 30 seconds. The ATP-CP system burns out long before that time.
40 Comments