研究表明，正確的音樂(lè)播放列表能讓你的鍛煉更有效

研究表明，正確的音樂(lè)播放列表能讓你的鍛煉更有效

Whether it's Beyonce's "Naughty Girl," Taylor Swift's "Untouchable" or Eminem's "Lose Yourself" that inspires you to work out harder, everyone knows that listening to tunes during exercise is a proven way to boost your workout performance and duration.

不管是碧昂絲的《頑皮女孩》、泰勒·斯威夫特的《觸不可及》還是埃米納姆的《迷失自我》都能激勵(lì)你更加努力地鍛煉，每個(gè)人都知道鍛煉時(shí)聽(tīng)音樂(lè)是提高鍛煉效果和持續(xù)時(shí)間的有效方法。

The faster the better, right?

（節(jié)奏）越快越好，是嗎?

High-tempo music -- the type that equates to about 170 heartbeats per minute -- reduces perceived effort and boosts cardiovascular benefits more than lower tempos, according to a new study published Sunday in the journal Frontiers in Psychology.

根據(jù)周日發(fā)表在《心理學(xué)前沿》雜志上的一項(xiàng)新研究，高節(jié)奏音樂(lè)(相當(dāng)于每分鐘大約170次心跳)比節(jié)奏較慢的音樂(lè)更能降低人的努力程度，對(duì)心血管的益處也更大。

Music can arouse and boost mood before exercise, dampen perceptions of pain and fatigue during a workout, and inspire bursts of effort, performance and endurance, researchers discovered.

研究人員發(fā)現(xiàn)，音樂(lè)可以在運(yùn)動(dòng)前激發(fā)和提升情緒，減弱運(yùn)動(dòng)中對(duì)疼痛和疲勞的感覺(jué)，激發(fā)人們的努力、表現(xiàn)和耐力。

"We found that listening to high-tempo music while exercising resulted in the highest heart rate and lowest perceived exertion compared with not listening to music," said study author Luca Ardigò, a professor at the University of Verona in Italy, in a statement.

研究報(bào)告的撰寫(xiě)者、意大利維羅納大學(xué)的盧卡·阿迪戈教授在一份聲明中說(shuō):“我們發(fā)現(xiàn)，與不聽(tīng)音樂(lè)的人相比，邊聽(tīng)高節(jié)奏音樂(lè)邊鍛煉的人心率最高，運(yùn)動(dòng)時(shí)的疲勞感最低。”

"This means that the exercise seemed like less effort, but it was more beneficial in terms of enhancing physical fitness."

“這意味著鍛煉似乎不那么費(fèi)力，但在增強(qiáng)體質(zhì)方面卻更有益。”

The study found the effects were greatest for endurance exercise, such as brisk walking, running, biking and swimming, than for high-intensity exercises such as weightlifting, jump roping, speed walking and high intensity interval training.

研究發(fā)現(xiàn)，與舉重、跳繩、快速步行和高強(qiáng)度間歇訓(xùn)練等高強(qiáng)度運(yùn)動(dòng)相比，快走、跑步、騎自行車(chē)和游泳等耐力運(yùn)動(dòng)的效果最大。

The results appear to echo the results of a 2011 study, which found preference for a very fast tempo of music increased as the intensity of the exercise -- in this case cycling -- increased.

這一結(jié)果似乎與2011年的一項(xiàng)研究結(jié)果相呼應(yīng)。該研究發(fā)現(xiàn)，隨著運(yùn)動(dòng)強(qiáng)度的增加，人們對(duì)快節(jié)奏音樂(lè)的偏好也會(huì)增強(qiáng)——在這里指的是騎自行車(chē)運(yùn)動(dòng)。

In some ways, "music can be thought of as a type of legal performance-enhancing drug," researchers say.

在某種程度上，“音樂(lè)可以被認(rèn)為是一種合法的興奮劑，”研究人員說(shuō)。

What should you do?

你應(yīng)該怎么做?

Build your own playlist based on the beats-per-minute, or BPM, of your favorite songs. Thankfully, there are loads of online tools today that can help you do this. Spotify, for example, allows you to plug in the song's name and learn the tempo in one click. Other apps provide ready made lists of music by type of exercise and intensity.

根據(jù)您最喜歡的歌曲的每分鐘節(jié)拍(BPM)構(gòu)建您自己的播放列表。值得慶幸的是，現(xiàn)在有很多在線(xiàn)工具可以幫助你做到這一點(diǎn)。例如，Spotify允許你輸入歌曲的名字，一鍵了解歌曲的節(jié)奏。其他的應(yīng)用程序則根據(jù)運(yùn)動(dòng)的類(lèi)型和強(qiáng)度提供現(xiàn)成的音樂(lè)列表。