Workout Driver consist of a collection of music tracks composed in a way to act as a trigger for fitness workouts, with specific dimensioned blocks and structure to fit the progression of the exercise.
There are four factors that contribute to a song’s motivational qualities: rhythm response, musicality, cultural impact and association.
The first two are known as “internal” factors as they relate to the music’s structure while the second two are “external” factors that reflect how we interpret the music. Rhythm response is tied to the beats per minute (bpm) of the song and how well it matches either the cadence or the heartbeat of the runner. A song’s structure such as its melody and harmony contribute to its musicality. The external factors consider our musical background and the preferences we have for a certain genre of music and what we have learned to associate with certain songs and artists.
With Workout Driver’s tailored music, syncing beats per minute with an exercise pace increases your efficiency. In a recent study, subjects who cycled in time to music found that they required 7 percent less oxygen to do the same work when compared to music playing in the background. Music can also help block out the little voice in your brain telling you its time to quit. Research shows that this dissociation effect results in a 10 percent reduction in perceived effort during treadmill running at a moderate intensity.
The beat helps maintain the correct speed of the movement, enhanced through the different moods swings throughout the song, which helps in emphasizing the action block, i.e. powerful and spurring during the repetitions, and smoothing for the rest time.
All songs have been made for workouts with 3 sets of 12 repetition and 1 minute for a rest time, but different beats per minute, to fit the different exercises.
Further, every set of repetition is introduced by a countdown, to start the exercise in time, like shown in the following schema:
What is an action block?
The blocks are always set as follows:
- Intro: gives time for preparation (warm-up)
- First set: 12 repetitions, synchronize with the beat
- Rest time: 1 minute relax
- Second set: 12 repetitions, synchronize with the beat
- Rest time: 1 minute of relax
- Last set: last set of 12 repetitions, synchronize with the beat
- Outro: gives the listener time to reach the next exercise
Imagine working out with the value of quantifying the output with audible sounds. Establish your workout regime with sound. The American Journal of Human Biology has shown that binaural stimulation caused a group of healthy adults to have an increase in their maximal aerobic physical performance in a graded treadmill workout, after a 15 minute quick listening session, versus the control group who did not listen to anything. The study then labeled this process as an “entertainment-enhanced warm-up” which many athletes can do prior to their training or game performance.
Here are the list of workouts with the soundtrack tunes.
#1 Sit Up
Your abdominals are part of your body’s 29 core muscles, which are located mostly in your back, abdomen, and pelvis.
This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury, and help you gain greater balance and stability.
Having a strong abdominal wall is very important for optimal body movement and gets increasingly more important with advancing age.
So how do you do a crunch properly?
- Lie on your back with your feet against a bench (so your knees and hips are bent at a 90-degree angle)
- Tighten your abdominal muscles and raise your head and shoulders off the bench
- Try crossing your arms on your chest instead of behind your head (to avoid straining your neck)
- Listen to the soundtrack and rock on.
Deadlift, in my opinion, builds the upper and lower body like no other movement. Furthermore, deadlifting will strengthen the entire back and its surrounding muscles, making this lift great for rehabilitative, and preventative, purposes. In fact, the deadlift is the most effective exercise for building the core strength that supports all other major muscle groups.
Core strength (core pertaining to the central muscles of the body; lower back, gluteus and the abdominal region) is a very important health component, in that it supports the body in almost every movement and position, and the deadlift is the key core strength building movement.
Given that heavy weights are typically used for the deadlift, and the potential for injury is great due to the complexity of the movement, it is very important to maintain correct technique at all times. The following tips will help you to get the most out of this great exercise.
- Keep chest forward and shoulders back, and look up. The back should never be rounded as this will make it more susceptible to injury, not to mention ruining the movement and impeding progress.
- At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.
- Keep the knees fixed throughout the movement. If the knees bend in and out, they might become injured due to the lateral movement placed on their joints. Also, do not tip forward or move feet as this puts the body off balance and may invite injury.
- Keep movement smooth from top to bottom. As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight.
- Straps for ultra-heavy weights. Although I am essentially not a fan of straps, they do have their place in some instances.
Your deltoids or “delts”, on the other hand, are the part of your “shoulder” that sits just above your biceps where the arm connects to the body. So let’s just clarify right now that “shoulders” in this article is referring to the deltoid muscles and not the trapezius that sits at the base of your neck.
The deltoids are important to both developing a well-balanced physique as well as improving your sports performance. Strong delts will give you a strong competitive advantage in sports like football, wrestling, and gymnastics, just to name a few.
Sporting Legends and Their Song Genres
“The most decorated Olympian of all time, Michael Phelps, is particularly well known for his use of a brash and aggressive hip-hop playlist in the competitive arena,” says Dr Karageorghis “He is able to block out the pre-race hullaballoo, focus intently on the task at hand, and reinforce his identity as the imperturbable principal of the pool through his distinctly rap-centric soundtrack.”
Yet most people are not harnessing music to its full potential, says Dr Karageorghis, who believes his book is the first to formalise how music can be applied to exercise, be you an athlete or a reluctant gym-goer.
“Music can have a profound effect on our emotional state and every facet of music can contribute towards this,” he explains.
Why Workout Driver?
1. Music is a positive attractor to distract.
While the study did suggest there’s more to it than distraction, working out with music did make participants less aware of their exertion. Such a distraction can benefit athletic performance by up to 15 percent, The Guardian reported. The faster the better, according to WebMD: Upbeat tunes have more information for our brains to process, which takes your mind off of that side stitch. It’s not just about distraction, as sports psychologist – and expert in the psychological, psychophysical and ergogenic effects of music – Dr Costas Karageorghis informed me. “Music takes attention away from the fatigue-related part of exercise, it also has motivating qualities, it’s stimulating, it’s interesting, it enhances the overall enjoyment of the exercise.” Even, and especially, at high intensity levels of exercise, music provides a proven physical, as well as mental, boost. Listening to music while you work out creates chemical changes in your body.
2. It pushes your tempo
A 2010 study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.
3. Workout music puts you in the zone
Everyone has that go-to song that gets you “in the zone,” and there’s science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky. Channeling that memory — or even just the emotion of the singer — boosts the motivational power of the song, and has been shown to improve physical performance. In fact, the influence of music upon performance is so effective, says Karageorghis, it’s become an essential aspect of the training of professional athletes. “Virtually every athlete was using music at the London Olympics and using it in a systematic way, as part and parcel of their training, for motivation and to prevent burning up psychological energy.” Karageorghis used music in a targeted way when he worked with Athletics champion, Dai Green, in preparation for the 2012 games. “I found out about his goals, his aspirations, his musical upbringing, we went through his music library, and worked with a music producer to come up with a unique track for him to use at key points during the run up and at the games themselves. We were meshing music, psychology and sport.”
4. A good beat can help you keep pace.
The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight-lifting. Clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session
5. Music can elevate your mood.
An August 2013 analysis found that people often listen to music as a way to change their mood and find self-awareness. Study participants said that listening to music allowed them to think about themselves, who they wanted to be and give them an escape from the present. No matter what happened an hour ago, you can use your tunes to help you escape negativity and power you through your workout — and you know you’ll feel great when it’s over.
6. It keeps you moving
You really can’t stop the beat! Researchers found that when music possesses “high-groove” qualities, the brain gets excited and induces movement in the listener. Basically, your playlist has the ability to make you move — no matter how much you’re dreading that workout. It’s common sense. Fast, uplifting beats raise your thinking and your aptitude. I’d rather run to EDM music than rock ‘n’ roll. But that’s just me. The Japanese novelist and ultra-marathon-er, Haruki Murakami, runs to a mixture of Creedence Clearwater Revival, John Mellencamp and The Beach Boys. The only thing that matters is that you take your playlist seriously. I love what WorkoutDriver has done and this pushes one to take their workout seriously with the direction of intensity.