音樂能增強跑步表現!10 首全球最佳練跑歌曲

  運動筆記 康健雜誌 發表於2017/09/05

 

(圖片來源:康健雜誌)

 

跑步是一種非常重視節奏的運動,包括你的心跳、步頻、呼吸,如果能有效協調,將可發揮最大實力。

英國布魯內爾大學運動心理學博士卡拉吉奧吉斯(Costas Karageorghis)的研究發現,當運動的節奏與音樂的節拍相結合,有助提升鍛鍊強度至 1~2 BPM(運動時的心跳率),也能將個人運動表現提升 10~15%。

可別小看這 10~15%。假設你之前的全馬成績是 4 小時,提升 10% 表示成績可以進步到 3 小時 36 分,可是很大的進步。

 

什麼樣的歌最適合跑步時聽?

卡拉吉奧吉斯提議,節奏在 120~140 拍之間的音樂最適合運動時聽;這樣的節拍與跑者的心率最貼近。運動時的節奏如與音樂節奏同步,可以增進肌肉使用氧氣的能力,讓跑者需氧量減少 7%;激勵感強烈的音樂則具有延遲或移轉疲勞的功能,能將跑者的耐力提高 15%。

除了對運動時的表現有幫助,還有研究指出,在跑步前聽音樂,可以讓人更快進入狀況;而在跑步結束後聽音樂,有助心跳更快恢復平穩、加速疲勞的恢復。其實,經常性接觸音樂節奏、律動,會對人體的腦波、心跳、腸胃蠕動、神經感應等產生作用,進而讓人身心健康。

 

全球最佳跑步歌曲 Top 10

線上音樂串流軟體 Spotify 統計 2015 年全球跑步歌單中串流率最高的歌曲歌單,其中最受歡迎的是碧昂絲的「Run the World (Girls)」,緊接在後是希雅的「Chandelier」,以及馬克朗森與火星人布魯諾合作的「Uptown Funk」。

另外,SpotifyRunning 中還有些獨家單曲,包括 Tiesto、艾麗高登(Ellie Goulding)及 Oliver Heldens的原作,都是專為跑步而創,並能依你的步調而調整,是每個跑者的完美運動夥伴。

1、碧昂絲 Beyonce- Run the World (Girls)

2、希雅 Sia- Chandelier


3、馬克朗森 Mark Ronson - Uptown Funk


4、威茲哈利法 Wiz Khalifa- See You Again (feat. Charlie Puth)


5、碧昂絲 Beyonce- 7/11


6、凱莉克萊森 Kelly Clarkson- Heartbeat Song


7、蜜西艾莉特 Missy Elliott- Work It


8、TLC - No Scrubs


9、蕾哈娜 Rihanna- Bitch Better Have My Money
10、凱文哈里斯 Calvin Harris- Feel So Close

來源:康健雜誌
作者:楊心怡

 

【延伸閱讀】

跑步就頭暈?你的換氣方式可能錯了!

限時免費分析/上傳食物照,營養師幫你揪出飲食盲點!

跑步機、滑步機、飛輪 3 大器材消耗熱量大評比!

10 種食物吃出跑步好體質

 

※更多精彩報導,詳見《康健雜誌網站》。

 


※本文由康健雜誌授權報導,未經同意禁止轉載。

 

*健康知識 都在運動筆記*


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