Connect with us


The great push that jaunty music can give your high-intensity workout



Cuing up some Calvin Harris or Macklemore during short, intense workouts might change how we feel about the exercise, according to a useful new study of how listening to jaunty music can encourage us to push ourselves harder. The study also found, though, that other types of distractions, such as podcasts, may not have the same effect.

High-intensity interval workouts are quite popular at the moment, touted by trainers, coaches, scientists and this column as a way to exercise effectively without investing much time. Consisting of brief bursts of taxing effort interspersed with rest, high-intensity interval training, or HIIT, can often improve people’s health and fitness to about the same extent as sustained jogging or similar training, studies show, but in a fraction of the time.

These workouts are intense, however, by definition, and some people find them intimidating or physically unpleasant. A few past studies suggest that people who are new to exercise are especially prone to dislike or avoid high-intensity training.

Understanding this hesitancy, some HIIT researchers have begun to wonder how intense workouts might be made more tolerable and appealing. Music is one obvious possibility. A wealth of past science suggests that listening to music changes how we experience exercise of all types, nudging us to feel less bored or tired and more motivated.

These studies have not focused on novice and perhaps reluctant exercisers trying their first HIIT. sessions, though. So, for the new study, which was published last month in Psychology of Sport & Exercise, researchers from the University of British Columbia at Okanagan decided to focus on precisely that group.

They first recruited 24 adult men and women who rarely exercised, invited them to a university exercise lab, fitted them with heart rate monitors, and introduced them to the one-minute workout. This approach to HIIT. is among the briefest, involving three, 20-second spurts of all-out exertion — on stationary bicycles, in this experiment — with two minutes of recovery between each interval.

The volunteers were told the study would track their emotional and physiological responses to H.I.I.T. They were told nothing about music. But before one of their workouts, a researcher casually asked if the volunteers would mind if he turned on the lab’s speakers. They could choose pop music, rock or hip-hop, the researcher told the volunteers; their pick.

The cyclists decided, the music began and so did the HIIT session. The up-tempo songs, including “Let’s Go,” by Calvin Harris, and “Can’t Hold Us,” by Macklemore, had been winnowed earlier by other listeners from a set of popular tunes based on which songs the listeners thought were likeliest to get people through workouts.

After the session, the volunteers rated how hard the exercise had felt and how much — or little — they had enjoyed it.

The volunteers repeated these workouts two additional times, once without music and once while a podcast about the scintillating topic of consumerism played in the background. The researchers aired the podcast to test whether aural distractions besides music affected workouts. During and after each session, the scientists tracked heart rates, power outputs and people’s feelings about the exercise, and then they compared numbers.

As a group, the volunteers almost all reported feeling relieved and happy after all three workouts, primarily because they were done. This response is likely to be familiar to anyone who does intervals.


Click to comment

You must be logged in to post a comment Login

Leave a Reply


Sick hospital workers often expose patients to contagious illness



Hospital workers often come to work with contagious respiratory illnesses, against the recommendations of public regulators, a Canadian study suggests.

Nearly all of the 2,093 care workers in the study who had such symptoms came to work at some point while sick.

For the study, published in the Journal of Infection Control & Hospital Epidemiology, nurses, doctors, and support staff at nine across Canada filled in online illness diaries during four flu seasons, recording symptoms such as a runny or stuffy nose, fever, cough or scratchy throat.

Of the 1,036 participants who had contagious respiratory illnesses during the study period, 52% reported working on every scheduled day of work and 94.6% reported working at least one day of their illness.

The most common reason given for working while sick was that the illness seemed mild and manageable. Compared to other care workers, physicians were more likely to work while sick and nurses were less likely.

But nurses who thought their managers expected them to show up unless they were too sick were more likely to feel obligated to work.

For most people, in fact, feeling obligated was a driving factor behind their decision to come to work sick, as was their perceptions of what managers expected from them. Younger workers, and workers without paid sick leave, were more likely to say they could not afford to stay home.

“It is only by knowing these reasons that managers and employers can take steps to mitigate the risk of infection to other people,” said Brenda Coleman, senior study author of the study from the Dalla Lana School of Public Health, University of Toronto, in email to Reuters Health. Eleven percent of the hospital workers said they had come to work even while feeling miserable because they had “things to do.” Physicians were under-represented in the study, and self-reporting of the illnesses may also confound the results, the authors acknowledge in their report.

The US Centers for Disease Control and Prevention advises workers to take seven days off or consider temporary reassignment if they have a fever and respiratory symptoms.

The research team suggests that changing sick leave policies and cultural norms could help reduce the risk of disease transmission from sick health care workers to patients.

Also needed, the researchers say, is an understanding of how to balance the costs and risks of absenteeism by sick workers against the costs and risks of illness transmission associated with working while ill.

Continue Reading


First two cases of Ebola confirmed in Congo’s South Kivu: Officials



A woman and her child were the first two cases confirmed with in Congo’s South Kivu region this week, opening a new front in the fight against the outbreak.

Health officials said on Friday that the latest cases were more than 700 km (430 miles) south of where the outbreak was first detected.

has killed at least 1,900 people in Democratic Republic of Congo over the past year. This is the second biggest toll ever and militia violence combined with local resistance have made the outbreak harder to contain.

The 24-year-old woman had been identified as a high-risk contact of another case in Beni, more than 700 km north, last month, according to a government statement issued on Friday.

She travelled by bus, boat and road with her two children to Mwenga, in South Kivu, where she died on Tuesday night, according to a slide from a presentation by health officials.

Continue Reading


Research shows how nordic walking may benefit breast cancer patients



Nordic walking, an aerobic activity performed with walking poles similar to ski poles, may benefit patients with breast cancer, according to a review of existing research.

The low-impact exercise improved swelling, physical fitness, disability and quality of life, the study authors conclude in the European Journal of Cancer Care.

“The main strategy in rehabilitation for women with is a change of habits, where physical exercise is a fundamental tool,” said study co-author Jorge Torres of the Faculty of Educational Sciences and Sports at the University of Vigo in Pontevedra, Spain.

“It’s not easy to turn a sedentary person into an amateur athlete, so sports such as Nordic walking are accepted more easily,” Torres told Reuters Health by email, particularly since the activity doesn’t require expensive equipment, can be done in a group with others, and is easy to learn.

Introduced in the 1980s as a summer training exercise that was similar to cross-country, or Nordic, skiing, Nordic walking became more widespread in the 2000s. It’s now part of some exercise-based rehabilitation programs, especially in Northern Europe where it is more common, Torres noted.

He also owns a personal training company, Vigo Entrena, that creates physical activity programs for people with specific needs, including injuries, obesity, pregnancy, postpartum and women with breast cancer, and he specializes in Nordic walking training.

To see if this form of exercise helps women treated for to reduce side effects like arm swelling, and offers other benefits of exercise, Torres and his colleagues analyzed nine studies. Four studies were randomized controlled trials comparing Nordic walking to other activities; the other studies focused on specific effects of Nordic walking.

Periods of exercise in the studies ranged from 30 to 80 minutes and were performed on one to five days a week for up to 12 weeks.

In eight of the nine studies, Nordic walking had a positive effect on a number of symptoms, including lymphedema, fitness, upper-body strength, disability and perceptions of pain and swelling.

A handful of studies also showed improvements in depression, self-efficacy for managing pain and improvements in physical activity levels. They didn’t find any adverse effects, and the study participants seemed to stick with the programs.

The biomechanical gesture of Nordic walking, compared to just walking, seemed to counteract some of the side effects that can come from cancer treatment, such as shoulder-arm mobility and postural problems, the study team writes.

“(Many) health professionals and therapists do not realize that there are contraindicated exercises during breast cancer rehabilitation and that alternatives such as Nordic walking can be very effective,” Torres said.

“Nordic walking is a structured form of physical activity which nowadays has been shown to be ‘more complete’ than basic walking,” said Marco Bergamin of the University of Padova in Italy, who wasn’t involved in the research review.

“Another important point that is less stressed by these authors: quality of life,” Bergamin said in an email. “Nordic walking gives huge benefits because breast cancer patients are survivors, and from a socio-psychological point of view, that really impacts their life.”

Future studies should also investigate the intensity, frequency, duration, and length of exercise needed to help breast cancer patients, said Lucia Cugusi of the University of Cagliari in Italy, who also wasn’t involved in the review.

“What is most evident is the growing interest of the scientific community in tracking the needs, interests and preferences of patients,” Cugusi said by email.

“Offering them novel forms of physical activity that are both effective and engaging has become one of the new and stimulating research fields in cancer therapy and management.”

Continue Reading