#12 - When rhythm is a runner

aka the magic of music and exercise

Sep 02, 2024

Outset updates

I’m not gonna lie, the past few weeks have been intense. We battled a few very stubborn bugs that have pushed back our original testing and launching plan. But we are now back on track and we will onboard more users over the next week or so (watch out for our email if you’ve volunteered to be part of our beta!).

Spotlight

In our previous edition, we talked about how exercising in nature can make us feel more connected to others and the world around us. Today, we discuss the association between music and exercise, and how music can be our secret workout ally.

Pavlovian disco

As many of my friends love to remind me, my music tastes are embarrassingly stuck between the 80s and the early 2000s.

My love for grunge and punk rock though takes a back seat when it comes to my workout playlists. These are typically made of really, really bad pop or dance tunes, the ones you wouldn’t want to be caught singing out loud (as you can probably infer from the pun in the title).

Yet, there’s a very good reason for those tunes. Certain songs seem to be designed to make me want to jump up and down, to the point it became a sort of Pavlovian conditioning. When I’m struggling to find the motivation to get started, I have a list of go-to songs I know will put me in the mood - and before I know it, I’m hitting the pavement.

A humorous illustration of the famous Pavlovian dog experiment, but with a twist. Instead of the dog salivating when he hears the bell, the dog is wearing modern headphones. As the music plays through the headphones, the dog starts running energetically on a treadmill. The dog should look enthusiastic and lively, with motion lines to indicate running. The background should include a scientific lab setting with a bell hanging on the wall, ignored, while the focus is on the dog and the music. The image should be colorful, playful, and convey the idea of conditioned response in a fun way, but without any visible wires or cords from the headphones.

The association between music and exercise has a long history. The Olympic Games popularized the use of music during rhythmic gymnastics and synchronized swimming, and almost all sports teams now have their own tunes (probably still better than my Spotify playlist).

The science behind music and exercise

It’s not just about taste though (whether it’s good or bad) - there’s a science to it.

The tempo and genre of music you choose can motivate you and help you push through fatigue. For example, rhythmic music with a tempo around 120 beats per minute is particularly effective for activities like running or weightlifting, enhancing the overall experience and efficacy of the workout.

Not only music can help during a workout - it can also set the scene for a more enjoyable session when listened to before exercising. A recent systematic review found that listening to self-selected, high-tempo music before a workout can significantly improve performance and enjoyment.

Listening to music that you enjoy - whether it's fast-paced for a high-intensity workout or something more mellow for an easy session - can maximize your motivation and make the workout more enjoyable. On the flip side, music that you dislike can have the opposite effect, and negatively impact your experience.

So next time you’re setting the scene for your workout, take a few minutes to prepare your playlist, and experiment with it to find out what works best for you. Here’s an example from the book “Sport and exercise psychology” by Andrew M. Lane to get you started (scarily close to my playlist) - alternatively, you can browse available playlists by bpm on Spotify or YouTube and find the one you prefer according to the type of exercise.

Got a killer playlist you'd like to share with the community? Tell us below!

In the news

Is walking exercise? Hell, yeah! The Outset tribe already knew that, but if you need a few more reasons to include walks in your daily routine, take a look at all the listed benefits of walking regularly (and get some help planning your walks from yours truly!).
Worst thing you could do to your brain? As it turns out, that would be not exercising. Neurologist’s order!
The secret to live longer? Lo and behold, it’s flexibility - a recent study found that higher flexibility is associated with lower mortality risk in both men and women. Time to stretch!

Gem of the week (and why you should care)

We’d be lying if we said we didn’t know this, but now the data is in - apps and digital health tools can play a significant role in improving health and well-being. Recent research has shown that apps designed to promote physical activity can significantly increase users' step count and overall exercise levels. Digital tools are also effective in assisting with lifestyle modifications, leading to better sleep and nutrition quality.

While apps can be powerful allies in your health journey, they also have a darker side - promoting unhealthy competition and comparison, which can trigger feelings of anxiety and inadequacy.

The key is to use health apps as a support system, focusing on your personal progress rather than how you stack up against others. When used thoughtfully, these tools can be a great asset!

That’s all, folks.

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Thanks for reading this edition and see you in 2 weeks!

Sonia Ponzo

CEO and Founder at Outset Wellness

Outset Wellness