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Creating an Exercise Playlist
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Music can make your workout better by helping you last longer and enjoy it more.

Depending on the activity you are doing, and even how you are feeling, your exercise playlist can change. Here are some tips to help you create the best playlist possible for your activity.

 

Step 1:  Choose your activity

When looking for good workout songs, find those that have a distinct rhythm and appropriate tempo/beats-per-minute (bpm) for your chosen activity.

Weight Training: 80 bpm to 130 bpm

Brisk Walking: 110 bpm to 130 bpm

Running: 130 bpm to 170 bpm

Cycling: 130 bpm to 170 bpm

 

Step 2: Determine your Target Heart Rate

The song’s bpm should correspond to the heart rate you would hope to have during the workout.

You can use an app such as “BPM Detector” or a website such as www.bpmdatabase.com to find out a song’s tempo (bpm)

Age

Target HR Zone (60–85%)

20 years old

120–170 beats per minute

25 years old

117–166 beats per minute

30 years old

114–162 beats per minute

35 years old

111–157 beats per minute

40 years old

108–153 beats per minute

45 years old

105–149 beats per minute

50 years old

102–145 beats per minute

55 years old

99–140 beats per minute

60 years old

96–136 beats per minute

65 years old

93–132 beats per minute

 

 Step 3: Play Around with Different Songs

Try out different songs, remixes or your favourite songs to increase the tempo, or different genres or music until you create the perfect mix. You can even take a strong song with a slower tempo and hit every half beat to double tempo.

Here are some of our wellness teams’ favourite songs that help keep them motivated!

Eminem – Till I Collapse (86 bpm)

Avicii - Wake me up (124 bpm)

Trapt – Headstrong (92 bpm)

Drake – Energy (172 bpm)

Major Lazer – Light It Up (180 bpm)

Christina Aguilera – Fighter (95 bpm)

Drowning Pool – Bodies (130 bpm)

Beyonce – Countdown (167 bpm)

Mudvayne – Happy? (100 bpm)

Kat DeLuna – Whine Up (130 bpm)

 

Step 4: Watch the Volume

If you use headphones when you work out, follow the "80 for 90 rule." This means that it is safe to listen to music on a portable device, such as an iPod, at 80% of the maximum level for no more than 90 minutes a day. Any more than that, and you risk overworking the ears.

Some consequences of overworking the ears include: ear pressure, ringing in your ears, temporarily hearing loss or even permanent hearing loss.

 

 



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