Unlock music’s true motivational power with beats that are bang on. According to some experts a good workout playlist can be the ultimate ‘legal performance-enhancing drug’. So how do you get the perfect prescription? We’ve all experienced the struggle of trying to find the ideal tunes for exercise. Whether you're after background beats for your gym floor lifting or motivation-packed music for your cardio, no one size fits all. You can hit shuffle on any 'club bangers' playlist, but chances are you’ll quickly start overthinking it. Questioning your mediocre music mix will leave you feeling frustrated and unsatisfied – and certainly not focused on getting a good workout. So what can we do about it? CAN GOOD MUSIC REALLY BOOST RESULTS? Music is, quite literally, instrumental when it comes to creating the ultimate workout. And for good reason. A carefully-curated playlist can have a marvelous effect on our mind and how our muscles respond to exercise. The right playlist can make us work faster and harder, but also make exercise seem easier. It’s a type of “legal performance-enhancing drug,” says Costas I. Karageorghis, a leading expert in the interplay between exercise and music, and consultant for Run to the Beat London half marathon, British Athletics, England Rugby, Nike, Red Bull, Spotify, IMG, Sony, and Universal Music. Karageorghis has studied the psychological and physiological effects of music and exercise extensively, finding that synchronous music – that which matches the tempo of the exercise – is key to lifting your enjoyment of exercise, as well as driving motivation and boosting results. This type of music is shown to: · Reduce the perception of exertion by 12 percent · Improve the effects of exercise by 15 percent · Boost endurance by 15 percent · Lift movement efficiency by seven percent. “The synchronous application of music results in much higher endurance, while the motivational qualities of music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion,” explains Karageorghis. Some researchers have suggested that extraverts (who typically seek out external sources of stimulation) are more responsive to music than introverts. And it seems that those new to a particular exercise might be more responsive to music than experienced trainers. Those new to a particular exercise might be more responsive to music than experienced trainers. WHAT MAKES GOOD WORKOUT MUSIC? Finding the right workout music is both a science and an art. Science tells us there are optimal beats per minute (BPM) and for certain types of training it’s best to match the rhythm and tempo to the activity. In his paper, Psychophysical Effects of Music in Sport and Exercise, Professor Peter Terry provides a good example: “If the goal during warm-up is to elevate the heart rate to 110 BPM, then limit choices to music with a tempo in the range 100-120 BPM or, better still, selections that increase gradually in tempo from resting heart rate (around 70 BPM) up to 120 BPM.” The ‘art’ part comes in when you start finding motivational music and creatively fusing it with science-backed exercises, something that Les Mills has been perfecting for more than 50 years. “It always starts with the music,” says Diana Mills, Les Mills Creative Director. “We have to find music that makes you want to move." Diana works with a devoted music team that collaborates closely with Program Directors, choreographers, composers, and artists, listening to thousands of songs every month to pick the 10 or 12 tracks for each new workout release. The team curates 80 unique playlists every year (one per quarter for all 20 LES MILLS programs), each tailored to the specific demands of the workout. Once each suitable song is identified, the team works with record labels to license the track for group fitness classes around the world. To ensure the music is pitch-perfect for every movement in every class, sometimes the team will work directly with composers and commission a Les Mills original or cover. These musicians are part of the Les Mills Artists stable – musicians who frequently work directly with the Les Mills creative team to create music. “Sometimes there just isn’t enough contrast or enough highs and lows in the track to make it work for an exercise class,” explains Ezra Fantl, who leads the Les Mills Artists initiative. “By working directly with artists we can create music that feels perfect for the workout. It also allows us more freedom to use music for different uses, such as livestreaming and marketing.” THE BEST MUSIC FOR DIFFERENT TYPES OF TRAINING Research shows the role of music is particularly important during stationary cycling. In a 2018 report by ukactive and Stages Cycling, music was identified as a critical factor when selecting a group cycling class by 86 percent of respondents. Rachael Newsham, Les Mills Program Director, explains that while people respond well to high-energy fast BPMs, music with a slower BPM is equally important when training focus is on conditioning. Sourcing knockout music for new BODYCOMBAT™ tracks each quarter, she says the feelings a song evokes are also extremely important. “We always ask how does this song make you feel? Does it speak to you on an energy level and evoke an emotion that will fit with the journey of the workout.” While banging beats form the backbone of many great workout experiences, pulsating speakers don’t always strike the right chord. Dr. Marcelo Bigliassi from the University of São Paulo, Brazil, has spent years exploring the neural networks that activate in response to exercise and music. He explains that the use of music during exercise is reliant upon several factors, such as the participant’s attentional style, exercise intensity, complexity, mode, etc. What might motivate during an RPM™ class, for instance, won’t work for something involving a high level of concentration, or any subdued activity where a strong mind/body connection is key – such as yoga or stretching. Enter Gabrielle Peake, a classically-trained composer who grew up on a rural New Zealand farm and is most at home behind the keys of a piano. Peake has created specific tracks for the yoga-based workout BODYBALANCE™. The creation of these bespoke tracks was sparked from a connection Peake formed with one of her piano students, Dr. Jackie Mills, Les Mills Creative Director. Peake was inspired, finding the music simply dropped into her hands and out onto the keyboard. “My aim was to create music to breathe to, to be calm to, to remain connected to … and it really did just spill out.” FIND THE PERFECT PLAYLISTS TO SOUNDTRACK YOUR WORKOUT Follow Les Mills Music on Spotify You'll find curated playlists perfect for all sorts of training – everything from running to bodyweight conditioning, stretching, and more. This is also where you can stay up to date with the tunes the fitness creatives are currently listening to. Check out Les Mills Music Artist page This is where you’ll find the latest releases by Les Mills Artists. As the world's largest provider of exercise to music classes, Les Mills has mastered the science and art of using music to dial up your motivation. Find a Les Mills class and experience the performance enhancing effects of music today. Written By Emma Hogan This piece originally appeared at lesmills.com. #lesmills #gym #fitness #musci

Intense aerobic exercise can reduce the risk of metastatic cancer by 72 percent. CAN KILLER WORKOUTS LEAVE CANCER FOR DEAD? Imagine cutting the risk of metastatic cancer by 72 percent. Scientists from Tel Aviv say it’s entirely possible and believe high-intensity interval training has the power to make it happen. High-intensity interval training is well regarded for its transformative effects; it can rapidly increase fitness, reduce cardiovascular disease risk factors, build lean muscle and cut body fat. Now, a comprehensive new study provides an even more compelling reason to add HIIT to your life – it can create a permanent defence against cancer. Researchers at Tel Aviv University in Israel have found that intense aerobic exercise can reduce the risk of metastatic cancer by 72 percent. This is because the high-intensity activity creates adaptions within organs that act as a metabolic shield against highly invasive cancer cells. This is the first time researchers have investigated the impact of exercise on the internal organs in which metastases usually develop – notably the lungs, lymph nodes and liver. What they found is that high-intensity exercise promoted a rise in glucose receptors in these organs. With increased glucose intake, these organs begin to act like muscles and consume energy more effectively. This reduces the available energy for cancerous tumors to grow. “It changes the whole body, so the cancer cannot spread, and the primary tumor also shrinks in size,” says lead researcher Professor Carmit Levy, from Tel Aviv University's Sackler Faculty of Medicine. Not only does the increased competition for glucose limit the available energy that is critical to metastasis, but it also seems that the unique metabolic and physiological effects of regular exercise are so powerful that they can create permanent changes to the organ tissues and provide long-term protection. The researchers say the protective qualities of intense exercise exhibit a higher level of cancer prevention than any medication or medical intervention to date. More evidence HIIT helps you live longer The life-prolonging potential of HIIT was also highlighted by Norwegian researchers as part of the Generation 100 study. Unprecedented in scale, the research kicked off back in 2012 when scientists recruited 1,500 men and women aged 70-77 years to explore how exercise may extend life expectancy. The participants were randomly divided into three groups. Then, over five years, one group completed two HIIT workouts a week, and another did 50 minutes of steady-state moderate-intensity training twice a week – either with an Instructor or on their own. The final control group was advised of the health authorities' exercise recommendations but did no organized training. After five years of regular testing, the researchers concluded that HIIT had the most dramatic effect on quality of life and fitness levels. "Both physical and mental quality of life was better in the high-intensity group after five years than in the other two groups. High-intensity interval training also had the greatest positive effect on fitness," says Stensvold Dorthe Stensvold, Professor, NTNU. The HIIT workouts may have also extended lives. The group that did HIIT had the smallest number of deaths – just three percent of the participants had died after five years. Six percent of those doing moderate exercise passed away. Stensvold says the difference is not statistically significant, but the trend is very clear. So does HIIT actually prolong life? Stensvold certainly believes so. "I'd like to answer with a clear and unequivocal yes, because we believe that this is true.” However, she notes that because so few of the Generation 100 participants died (compared to what's expected in this age group) this is also likely to be associated with their high motivation to train – they all opted into the program – and their relatively good health. What we do know for sure is that you’re never too old to leverage the transformative benefits of HIIT. Read on to discover more of the science behind HIIT ... STUDY OUTLINES OPTIMUM WEEKLY DOSE OF HIIT How much HIIT should you aim for? Ground-breaking research highlights that it’s intensity, not volume, that delivers HIIT’s transformative results. According to experts, success relies on carefully-measured doses of HIIT and adequate recovery between sessions. “The recovery period is when all the positive adaptations and developments take place and insufficient recovery can reduce your training’s effectiveness,” says lead researcher Dr. Jinger Gottschall SET YOUR HIIT WORKOUT SCHEDULE RESEARCH REVEALS HOW THE FIT GET FITTER If you're a regular exerciser, or an athlete looking to advance your fitness, what should you do? Science says add HIIT to the mix. Bryce Hastings, Les Mills Head of Research, notes that with just two time-efficient workouts a week you can see significant changes in your fitness and body composition, lower the risk factors for cardiovascular disease, and smash through your fitness plateau. FIND OUT WHAT HAPPENS AFTER SIX WEEKS OF HIIT HOW HIIT TARGETS DANGEROUS VISCERAL FAT High-intensity interval training is known to burn serious amounts of fat, seriously fast. But not just any fat. Researchers from Cyprus have found that specific forms of HIIT can be key to cutting the dangerous visceral fat from your tummy. LEARN HOW TO CARVE INCHES FROM YOUR WAISTLINE EXPERT OPINION: HOW HIIT IMPACTS YOUR SLEEP What happens if you get hooked on HIIT? According to Dr. Jinger Gottschall, too much time with your heart rate in the extreme zone can mitigate spikes in cortisol production and cause a training plateau. It can also negatively impact your sleep quality, mood and energy levels. Gottschall says the secret is to stick to the recommended HIIT dose to maintain optimal energy. HOW TO MAINTAIN ENERGY FOR HIIT You can experience the transformational benefits of HIIT when you try LES MILLS GRIT™ or LES MILLS SPRINT™. Written By Emma Hogan This piece originally appeared at lesmills.com. #lesmills #gym #fitness #hiit #highintensityintervaltraining

Get faster, fitter, and stronger at the pool by improving your breaststroke stroke in the water with this Speedo Fit video. Published by Speedo International © #Swimming

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Get faster, fitter, and stronger at the pool by improving your butterfly stroke technique in the water with this Speedo Fit video. Published by Speedo International © #Swimming #Butterfly

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Get faster, fitter, and stronger at the pool by improving your freestyle body positioning in the water with this Speedo Fit video. Published by Speedo International © #Swimming #Freestyle

Get faster, fitter, and stronger at the pool by improving your breaststroke breathing in the water with this Speedo Fit video. Published by Speedo International © #Swimming

Get faster, fitter, and stronger at the pool by improving your breaststroke kick in the water with this Speedo Fit video. Published by Speedo International © #Swimming #Breaststroke

Get faster, fitter, and stronger at the pool by improving your breaststoke body positioning in the water with this Speedo Fit video. Published by Speedo International © #Swimming #Breaststroke