Workouts that rock: the right mix of tunes can turn an everyday gym workout into a high-energy fitness blast

Shape, Jan, 2005 by Tajinder Rehal

Have you ever noticed how a grueling treadmill workout can fly by if you're listening to the right music? You're not the only one: Two recent studies in the journal Medicine & Science in Sports & Exercise concluded that when people listen to music while exercising, they work out at a higher intensity--without even realizing it. "If you like what you're hearing, the music can motivate you to push yourself harder," explains Ken Alan, a Los Angeles-based certified personal trainer and spokesman for the American Council on Exercise.

The right music also can be an invaluable tool in helping you determine whether you're exercising at the right pace. "During your warm-up, you should be able to sing along to the lyrics," says Jay Blahnik, a certified personal trainer and instructor in Laguna Beach, Calif., and a spokesman for IDEA Health & Fitness Association. "In the endurance phase [at the peak of your workout] you should be able to sing [only] about half of the words." If you ever get to a point where you can't sing along at all, you're pushing yourself really hard, which should be only during intervals (when you alternate between hard and easy sets), Blahnik says.

Personalizing your iPod or MP3 player or burning CDs with your favorite tunes is easy, thanks to online music services like Apple's itunes.com, where you can legally download songs for 99 cents each. "Obviously, pick music you like, but don't be afraid to mix up different tempos, speeds and genres," Blahnik says. "The more varied your music is, the less likely you'll get bored."

On these pages are three classic workouts--for the treadmill, stationary bike and stair climber--along with music mixes chosen by Blahnik. Adjust whichever machine you're using to match the specified RPE intensity (at right), by changing the speed, resistance and/or incline.

Treadmill interval workout

Total time: 39 minutes, 15 seconds (Song times are approximate; times vary in different versions.)

Use a new song to signal you to alternate walking and running (or speed-walking at an incline) in this interval workout.

                                    Duration
Mode                           RPE   (min.)   Song/Artist

Warm-up (easy walk)            3    4:05      "Holiday" by Madonna
Warm-up (power walk/jog)       4-5  4:00      "Hella Good" by No Doubt
High-intensity (walk/run)      7-8  3:00      "I Want You to Want Me" by
                                                Cheap Trick
Moderate-intensity (walk/run)  5-6  3:15      "In Da Club" by 50 Cent
High-intensity (walk/run)      7-8  3:05      "Anything Is Possible" by
                                                the Messies
Moderate-intensity (walk/run)  5-6  3:50      "Get It While It's Hot" by
                                                Nodesh
High-intensity (walk/run)      7-8  3:00      "Toxic" by Britney Spears
Moderate-intensity (walk/run)  5-6  4:30      "Where Is the Love?" by
                                                the Black Eyed Peas
High-intensity (walk/run)      7-8  3:05      "I'm a Believer" by Smash
                                                Mouth
Cool-down (power walk/jog)     3-4  4:25      "Rock Your Body" by Justin
                                                Timberlake
Cool-down (easy walk)          1-2  3:00      "White Flag" by Dido

Stationary-bike hill workout

Total time: 37 minutes, 20 seconds (Song times are approximate; times vary in different versions.)

Longer songs match well with gradual hill climbs during this workout featuring rolling hills with peaks.

                                       Duration
Mode                              RPE   (min.)   Song/Artist

Warm-up (phase 1)                 1-2  4:55      "Shut Up" by the Black
                                                   Eyed Peas
Warm-up (phase 2)                 3-4  3:45      "It's My Life" by No
                                                   Doubt
Start with easy hill (light       5-6  2:25      "Like the Way I Do" by
  resistance, faster pedal                         Melissa Etheridge
  speed).
Move to moderate hill (more       7-8  2:00
resistance, slower pedal speed).
End on steep hill (maximum        8    1:00
resistance, slow pedal speed).
Flat road (very light             4-5  3:45      "Big Yellow Taxi" by
  resistance, faster pedal                         Counting Crows
  speed)
Move from light hill to steep     5-6  2:30      "Lose Yourself" by
  hill as song progresses.        7-8  2:00        Eminem
                                  8    0:50
Flat road (faster pedal speed,    4-5  4:15      "One of Those Days" by
lighter resistance)                                Whitney Houston
Move from light hill to steep     5-6  2:50      "Like a Prayer" by
  hill as song progresses.        7-8  2:00        Madonna
                                  8    1:00
Cool-down                         2-3  4:05      "You Gotta Be" by
                                                   Des'ree