Why you should listen to music when do you HIIT, you’ve heard all about the benefits of interval training (HIIT) high intensity according to Science

But if the part ‘high intensity’ seems a little too, um, intense, a new study has some advice for you: take your helmet. Then University of the Colombia – British (UBC) researchers asked people who were new to HIIT to try a workout interval sprint with or without music, the two groups came away with a positive attitude. But those who have sweated to a playlist still felt better on the routine as those who worked in silence.

Listen to music may make it easier for people to adopt these types of HIIT routines, the authors of the study. Which could help them stay in shape, they add, allowing them to compress short and effective workouts into busy days.

Why you should listen to music when do you HIIT, you’ve heard all about the benefits of interval training (HIIT) high intensity according to Science

A lot of people exercise regularly, but they do stationary cardio (such as shortening long and slow) or a low intensity (such as walking or yoga) activity. And although there is nothing wrong with these types of exercise, research has shown that interval training can provide many of the same benefits – like burn calories and strengthen your heart, in less time.

“There was a lot of discussion in the exercise and the worlds of public policy on how we can get off the couch people and meeting their needs of minimum exercise,” said Kathleen Martin Ginis, PhD, Professor of health sciences and exercise at UBC, in a statement. “The use of HIIT can be a viable option to combat inactivity, but there is a danger that people may find unpleasant HIIT, discourage future participation.”

To examine the attitudes and intentions toward HIIT, researchers recruited 20 men and women not familiar with these types of workouts for beginners. After two preliminary training sessions, participants completed two sprint training workouts on bikes stationary exercise about a week apart – one with the music and the other without. Each session consisted of four to six seconds 30 episodes “all-out” pedaling, separated by four minutes of rest.

After each session and again after a final follow-up meeting, participants were asked to rank the workouts in terms of how nice, helpful, pleasant, painful and valid, they found them to be. Also asked how likely is it, they would do a similar to three times a week training in the future.

On average, the exercisers had already worried about HIIT positive assumptions before the start of the study. And it turns out, their attitudes were all so positive after trying it for themselves. It was a little surprising, said study co-author and Matthew Stork doctoral candidate, given the intensity of the workout. But there is more: in all, the exercisers assessed their session with music as the more positive than their session without.

A little surprise, scores of ‘intent’ of the participants (when asked if they would continue these types of workouts) were not significantly different between the two sessions. Nevertheless, the authors wrote, using music to improve the enjoyment and attitude towards HIIT “can possibly translate into best intentions to exercise [sprint-interval training] over time.”

It is also possible, they admit that the boost provided by music attitude really is not enough to significantly improve the intentions of the participants. But at least, said the Stork, adding tunes to a workout hard probably Won’t hurt.

“For busy people who may be reluctant to try HIIT for the first time, this research told us that they can really enjoy,” said, “and they may be more likely to participate in HIIT even if they try it with music.

The study was published in the Journal Sport Sciences. participants selected their own music and selections vary widely, said the Stork, although they have tended to choose quickly, optimistic songs. It makes sense, he said, because the music with fast tempos has been established to facilitate the increase of speed in previous studies of exercise.

As little as three 10-minute intense HIIT sessions a week can provide significant benefits to health, said the Stork, who is also a certified in strength and fitness coach. If people can integrate these workouts to their regular routine, he adds, they may not necessarily to get 150 minutes weekly total “formidable.” (The American Heart Association recommends to get at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week).

Says Stork that HIIT can be beneficial for people of all ages and fitness levels – although he warns that anyone with a history of heart disease or other health risks should check with their doctor before trying a new exercise Protocol.

He also recommended to familiarize yourself with the intermittent nature of HIIT before jumping right in for the first time and to begin with the intervals that may not require you to go all-out, all in a row.

Indoor cycling and other aerobics often follow a format of interval (with music!) and can be a great way to start. Just be sure to start at your own pace, said the stork and speak with the instructor beforehand if you have any questions. 

“One of the best features of exercise HIIT is she calls at relative intensities, which take into account different levels of fitness and can be modified in many ways,” he said. “Don’t be afraid to start with a protocol consisting of 4 or 5 periods of work and eventually work your way up to 10 fights for a few weeks. There is no need to push yourself too hard or too fast. “

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