Running Myth - Health Preservation Learning Network

Running Myth

Running is very simple.

But the long-distance running on the long front is inevitably boring.

For people who don't like running but want to lose weight by running.

A minute on the treadmill is longer than an hour.

This extremely painful moment

Maybe only headphones and music can make you feel better.

Listening to songs and running can give you the feeling of chicken blood. You can't run without music.

This is not a special case. Costas Karagiorgis, a British doctor of sports psychology, studied the relationship between sports and music for 20 years, and finally came to the conclusion that music is the most legitimate stimulant for running.

In his book Inside Sports Psychology, Dr. Karagiorgis mentioned the concept that a person's sports performance can be improved by using music reasonably 10%~ 15%.

10% seems to have changed little. However, if it is converted into a marathon score, assuming that an ordinary runner's whole horse score is 5 hours, then "reasonable listening to songs" may help him improve his score to 4 hours and 36 minutes.

? Of course, this result is not just conceived by Dr. Karagiorgis.

He did such a follow-up experiment in Brunel University, England, and followed 15 amateur male runners with similar level for 30 weeks. Runners must go through a series of tests and training before they can run 5 kilometers on a 400-meter track.

? The results show that there is little difference in the time for runners to listen to slow songs and fast songs, with an average of 26 minutes and 26 minutes and 5 seconds respectively. For runners who don't listen to music, the average time for them to reach the finish line is 27 minutes 19 seconds. From this result, we can find that listening to music during running is of great benefit to runners.

? "Before running, even before any exercise, soothing music can make you relax, and rhythmic music can arouse your sense of competition and mentally enter the state of exercise." Dr Carla Guiorguis explained.

In addition, Karagiorgis also said that don't take off your headphones immediately after running, and slow songs will speed up your recovery.

The rhythm must be high and the volume must stimulate the eardrum.

When music stimulates the human brain from the outside, some signals in the human body cannot be transmitted to the brain, such as fatigue caused by muscles or organs. At this time, music has become a tool to distract attention and reduce discomfort during exercise, which means that music can make you light and relaxed after running.

Professor Luca P.Ardigò of the University of Verona, Italy, draws a conclusion through comparative experiments: Fast-paced music may help to reduce people's fatigue and enhance the exercise effect.

? According to the research report, researchers at the University of Verona invited 19 female volunteers in their twenties to either walk on the treadmill for 10 minutes or do high-intensity leg press exercise. Volunteers were randomly divided into four groups. They either don't listen to any music during sports, or listen to slow, medium or fast-paced music.

? The researchers recorded and evaluated many parameters of this group of women, including the heart rate during exercise and the physical strength they felt needed to complete the exercise.

? The results show that compared with people who don't listen to music, female volunteers who listen to fast-paced music during exercise have the fastest heart rate and the least energy consumption.

? "Compared with volunteers who don't listen to music, volunteers who listen to fast-paced music have the highest heart rate after running, and they all think that their exercise consumption is the least."

? This experimental report, published in the journal Frontiers of Psychology, shows that the role of fast-paced music in endurance sports such as running and brisk walking is more obvious than that in high-intensity sports such as weightlifting and leg-pushing machine exercise.

Not everyone is suitable for listening to music.

Some dissenting voices think that running and listening to music are dangerous behaviors. You may not hear cars whizzing by and people trying to remind you. Therefore, if you want to run on a busy or crowded road, you'd better take off the headphones that play music.

In addition, a study by the American Road Runners Association found that music may be an obstacle for top professional athletes. When a professional athlete is training, he doesn't need music to motivate him. What he needs is to listen carefully to the heartbeat, breathing, footsteps and silent messages from every muscle.

? When running, the nerve center that directs the movement is excited, while other nerve centers are inhibited. Running while listening to headphones will inhibit the nerve center that directs sports, and it is difficult to achieve training results.

Generally speaking, serious runners (runners who aim to refresh PB or participate in competitions) pay more attention to physical feedback such as breathing and heart rate. For them, concerts disrupt the pace of running.

? In addition, if you listen to the same music over and over again, these melodies will greatly reduce the stimulation and sensitivity of runners, which Dr. Kara Guiorguis calls "desensitization".

? The role of music in sports is not static. Professor Karagiorgis found that four aspects of music determine its influence on sports: rhythm, sense of sound, cultural connotation and cultural exchange, especially the first two. Once the music rhythm is wrong, the runner's breathing rhythm and pace will be disrupted, which will aggravate fatigue and even lead to accidents.

? Music with a beat per minute (BPM) of 120- 140 is the first choice for sports, because this rhythm is consistent with people's heart rate.

Foxtrot has collected the most played running songs from major music apps, which are divided into Chinese/Japan, South Korea/Europe and America. It extracts the necessary songs that can run 5KM after listening to high-energy trampling, each group of 9~ 10 songs can run for at least 30 minutes at a time, so hurry to collect and join the song list!

Chinese

Get off the surface of the earth and ask for help.

Sad people don't listen to slow songs (to achieve happiness), Mayday.

Compendium of Materia Medica, Jay Chou.

Sunshine Otaku, Jay Chou

Say I love you, Jolin Tsai.

Play with me, Jolin Tsai.

The first day, Stephanie

My sky, fighting against the north, NZBZ

Fight back, Jason.

Japan and Korea

What do you think, Black Powder?