健身的時(shí)候戴著酷酷的耳機(jī)聽(tīng)歌是很多健身達(dá)人們的標(biāo)配，一些動(dòng)感的音樂(lè)也會(huì)讓人在鍛煉的時(shí)候熱血沸騰。那么問(wèn)題來(lái)了：健身時(shí)最適合聽(tīng)什么歌？來(lái)聽(tīng)聽(tīng)科學(xué)家的建議。

Before every match, Serena Williams reportedly listens to Flashdance…What a Feeling by Irene Cara, a song that helps her to gather her strength and prepare her mind before the trials ahead. For workouts, she’s a fan of Kelly Clarkson’s Stronger (What Doesn't Kill You) and P!nk’s Just Give Me a Reason. Last year’s US Open champion Naomi Osaka, meanwhile, claims that Eminem and Nicki Minaj were crucial to her success.

據(jù)說(shuō)每次比賽前，塞雷娜·威廉姆斯都會(huì)聽(tīng)艾瑞尼·卡拉的《Flashdance…What a Feeling》，這首歌能幫助她凝心聚力，準(zhǔn)備好面對(duì)即將來(lái)臨的考驗(yàn)。在平時(shí)鍛煉時(shí)，她喜歡聽(tīng)凱莉·克萊森的《Stronger(What Doesn't Kill You)》和P!nk的《Just Give Me a Reason》。與此同時(shí)，去年美國(guó)網(wǎng)球公開(kāi)賽冠軍大坂娜奧米表示，埃米納姆和妮琪·米娜對(duì)她的成功都至關(guān)重要。

點(diǎn)擊這里試聽(tīng)《Flashdance…What a Feeling》

點(diǎn)擊這里試聽(tīng)《Just Give Me a Reason》

You don’t need to be an elite athlete like Williams or Osaka to know that a good song can get you pumped up and motivated. Everybody has a song or playlist to help get them through a jog or workout. But can it ever do more than that? Can music boost your actual performance as well as your mood?

你不一定非得成為威廉姆斯或大坂這樣的頂尖運(yùn)動(dòng)員才能知道一首好歌會(huì)鼓舞你的斗志。每個(gè)人在慢跑或鍛煉時(shí)都會(huì)有自己喜歡聽(tīng)的歌或歌單。但音樂(lè)的作用僅止于此嗎？音樂(lè)是否能提升你的鍛煉效果和心情呢？

pumped up: 振奮

Psychologists and sports scientists have taken these questions very seriously – and their discoveries could help us all create the perfect power playlist for the summer.

心理學(xué)家和運(yùn)動(dòng)科學(xué)家非常嚴(yán)肅認(rèn)真地考慮了這些問(wèn)題，他們的發(fā)現(xiàn)能幫助我們制定出今夏最完美的健身歌單。

Costas Karageorghis at Brunel University London has pioneered much of the research in this field. In his book Applying Music in Exercise and Sport, he identified many ways in which music can improve physical performance.

倫敦布魯內(nèi)爾大學(xué)的科斯塔斯·卡拉吉奧吉斯引領(lǐng)了這個(gè)領(lǐng)域的很多研究，在他所著的《運(yùn)動(dòng)和體育中音樂(lè)的運(yùn)用》一書(shū)中，他指出了音樂(lè)提升體能表現(xiàn)的多種方式。

The most immediately obvious benefit is the intense emotional connection with certain songs. Listening to the Rocky movie soundtracks, for example, “can conjure positive imagery, a feeling that one can overcome adversity”.

最顯而易見(jiàn)的好處就是在聽(tīng)某些歌曲時(shí)產(chǎn)生的強(qiáng)烈情感聯(lián)系。舉例而言，聽(tīng)《洛奇》電影原聲帶“可以喚起積極意象，喚起一種自己可以克服逆境的感覺(jué)”。

Then there’s “dissociation” – music helps to direct your attention outwards rather than inwards, and drowns out the feelings of fatigue in our bodies. This can have a particularly powerful effect with more moderate workouts. When listening to music, people tend to underestimate their exertion by about 10%, meaning the whole workout ends up feeling much less arduous than it would have without the music. This should increase your overall endurance, helping you to run faster for longer.

另一個(gè)作用就是“分離”——音樂(lè)能幫助將你的注意力轉(zhuǎn)向外部而非內(nèi)部，屏蔽掉體內(nèi)的疲倦感。對(duì)于比較溫和的鍛煉，音樂(lè)的這種分離作用特別有效。當(dāng)人們聽(tīng)音樂(lè)時(shí)，他們傾向于將自己付出的努力低估10%，這意味著聽(tīng)音樂(lè)鍛煉和不聽(tīng)音樂(lè)鍛煉相比感覺(jué)會(huì)沒(méi)那么累。這將能提高你的整體忍耐度，幫助你跑得更快更久。

When we listen to a track with a fast tempo, our heart’s rhythm automatically increases by five to 15 beats per minute. It also triggers the release of adrenaline – typically involved fight or flight responses – that could prime the body for greater exertion.

當(dāng)我們聽(tīng)一支快節(jié)奏的單曲時(shí)，我們的心跳每分鐘會(huì)自動(dòng)加速5到15下。快節(jié)奏歌曲還會(huì)促使腎上腺素的釋放，從而讓體能發(fā)揮得更好。腎上腺素的釋放通常和應(yīng)付威脅時(shí)的生理反應(yīng)有關(guān)。

For more rhythmic exercises, there can be some additional benefits – and this is perhaps best illustrated by the story of the legendary Ethiopian long-distance runner, Haile Gebrselassie.

更有節(jié)奏感的鍛煉還能帶來(lái)額外的好處，也許最有說(shuō)服力的就是埃塞俄比亞傳奇長(zhǎng)跑運(yùn)動(dòng)員海勒·格布雷西拉西耶的故事。

His secret, apparently, was the song Scatman (Ski-Ba-Bop-Ba-Dop-Bop) – the tempo of which, he claimed, set the perfect running pace. Love or hate the song, it worked: he won two Olympic gold medals and broke numerous world records.

顯然，他的秘密就是《Scatman(Ski-Ba-Bop-Ba-Dop-Bop)》這首歌，他表示，這首歌設(shè)定了完美的跑步速度。不管你喜歡還是討厭這首歌，事實(shí)證明它是有效的：海勒贏得了兩屆奧運(yùn)會(huì)的金牌，打破了多項(xiàng)世界紀(jì)錄。

點(diǎn)擊這里試聽(tīng)《Scatman(Ski-Ba-Bop-Ba-Dop-Bop)》

Karageorghis’s experiments have shown that exercising in sync to a musical rhythm helps us produce more efficient movements, with less energy. The idea is that a network of your brain acts as a central “pacemaker” that sets the pace of the nerve signalling to your muscles. Listening to rhythmic music appears to boost the pacemaker’s activity, leading to greater muscular coordination across the body, so we move further using less energy.

卡拉吉奧吉斯的實(shí)驗(yàn)表明，和音樂(lè)節(jié)奏同步鍛煉有助于我們消耗更少的能量做更有效的運(yùn)動(dòng)。原理在于，你的大腦神經(jīng)網(wǎng)絡(luò)相當(dāng)于一個(gè)“領(lǐng)跑員”，它設(shè)定了神經(jīng)向肌肉發(fā)出信號(hào)的速度。聽(tīng)節(jié)奏感強(qiáng)的音樂(lè)似乎能增強(qiáng)領(lǐng)跑員的活躍度，促進(jìn)全身肌肉的協(xié)調(diào)運(yùn)作，從而能夠運(yùn)用更少的能量做更多的運(yùn)動(dòng)。

pacemaker['pesmek?]: n. 起搏器；領(lǐng)跑者

Even more powerfully, moving in sync to music can increase the release of endorphins, which should increase your pain threshold.

更強(qiáng)大的是，與音樂(lè)同步運(yùn)動(dòng)可以促使安多芬的釋放，進(jìn)而提高你對(duì)疼痛的忍耐力。

pain threshold: [生理] 痛閾

In 2012, Peter Terry at the University of Southern Queensland, Australia, put 11 elite triathletes on the treadmill as they listened to various tracks. He found that their endurance – as measured by the time it took for them to reach exhaustion – increased by nearly 20% when running in sync with the rhythms of the track, compared with trials when they exercised in silence.'

2012年，澳大利亞南昆士蘭大學(xué)的皮特·特里讓11名優(yōu)秀的鐵人三項(xiàng)運(yùn)動(dòng)員邊聽(tīng)各種音樂(lè)邊在跑步機(jī)上鍛煉。他發(fā)現(xiàn)當(dāng)他們伴隨著音樂(lè)韻律跑步時(shí)，和安靜地鍛煉相比，忍耐力（衡量指標(biāo)是鍛煉多長(zhǎng)時(shí)間會(huì)感到精疲力竭）提高了近20%。

With all these findings in mind, Karageorghis has some recommendations for the perfect gym playlist.

綜合這些研究發(fā)現(xiàn)，卡拉吉奧吉斯對(duì)于完美的健身歌單給出了一些建議。

↓↓↓重點(diǎn)來(lái)了↓↓↓

For weight training, he suggests looking for songs with a tempo of 110-145bpm (such as Queen’s Another One Bites the Dust). If you are using heavier weights for slow repetitions (which increases tension and helps build muscle) you should synchronise your movements to every couple of bars.

如果你做重量訓(xùn)練，他建議你聽(tīng)節(jié)奏為每分鐘110-145拍的歌曲（比如皇后樂(lè)隊(duì)的《Another One Bites the Dust》）。如果你做的是緩慢重復(fù)的力量訓(xùn)練（增加肌肉緊張度，幫助增強(qiáng)肌肉），你應(yīng)該讓你的每一次動(dòng)作和樂(lè)曲中的每幾個(gè)小節(jié)同步。

點(diǎn)擊這里試聽(tīng)《Another One Bites the Dust》

For a light jog, try songs of around 120bpm such as P!nk’s Raise Your Glass. Move on to songs of around 140bpm (such as The Killers’ Somebody Told Me), and then up to 170bpm (e.g. MIA’s Paper Planes) for higher-intensity runs.

如果你是輕松的慢跑，可以試試節(jié)奏為每分鐘120拍的歌曲，比如P!nk的《Raise Your Glass》。如果要跑快點(diǎn)，你可以換成每分鐘140拍的歌曲（比如殺手樂(lè)隊(duì)的《Somebody Told Me》）。如果要進(jìn)行高強(qiáng)度的跑步，你可以選擇每分鐘170拍的歌曲（比如MIA的《Paper Planes》）。

點(diǎn)擊這里試聽(tīng)《Raise Your Glass》

點(diǎn)擊這里試聽(tīng)《Somebody Told Me》

點(diǎn)擊這里試聽(tīng)《Paper Planes》

If you prefer the bike, aim for one cycle every two beats of songs from 90 to 168bpm for a relatively moderate pace. For faster pace, aim to cycle with each beat of a song between 80 and 120bpm.

如果你更喜歡騎車(chē)運(yùn)動(dòng)，中速騎行時(shí)建議你聽(tīng)每分鐘90到168拍的歌曲，每?jī)膳能?chē)輪轉(zhuǎn)一圈，快速騎行時(shí)建議你聽(tīng)每分鐘80到120拍的歌曲，每一拍車(chē)輪轉(zhuǎn)一圈。

More generally, Karageorghis thinks that we should design our soundtracks to deal with the ups and downs of the workout. If you struggle to get started, for instance, he advises that you “include tracks that embody who you are and make you feel strong and empowered.”

總體而言，卡拉吉奧吉斯認(rèn)為我們應(yīng)該按照鍛煉過(guò)程中的狀態(tài)起伏來(lái)設(shè)計(jì)歌單。舉例來(lái)說(shuō)，如果你剛掙扎著開(kāi)始鍛煉，他建議你“在歌單中放入一些表達(dá)自我、讓你感覺(jué)強(qiáng)大有力的歌曲”。

還在等什么呢？讓我們一起聽(tīng)著音樂(lè)鍛煉吧！

英文來(lái)源：BBC

翻譯&編輯：丹妮