Music & Health Assignment - H1 Playlist Example PDF

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An example of a H1 Music Playlist for Music & Health...

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HIIT Workout Playlist in Promotion of Physical Health

Jessica Limina 913762 Music & Health MUSI20150 The University of Melbourne

Word Count: 2097 words.

Jessica Limina 913762 MUSI20150

Introduction:

Music and its application to physical-tasks has been increasingly-used as a powerfultool to promote physical-health and wellbeing-(Freeman, 2000). Our bodies-respond to music in both-conscious and unconscious-ways-(Clark, Baker-& Taylor,-2016). Theorists havesuggested that these inherent, complex-interactions with music have a ‘modulating-influence’ on multiple-physiological processes-(Schneck-& Berger,-2006), ultimately stimulatingmovement, and priming the body for-action. According to Levitin and Tirovolas-(2009), music-facilitates ‘rhythmic entrainment’, which improves energy-efficiency and workoutperformance. As such, it-is proposed that-music can alter the subjective-experience of physical-activity, impacting one’s exercise-participation and adherence significantly-(Bishop, 2007; Clark-et al.,-2016). Though, music’s affinity with physicality is not without mentalhealth benefits. Its-tendency to engage with emotion and elevate-mood may-be used as adissociative strategy that diverts-attention from negative-internal experiences-(Clark et-al., 2016). This distracting-stimulus is also-undertaken to “facilitate and enhance-approaches” geared-towards physical activity-(Altenmüller &-Schlaug, 2012,-pp.22). Hence, bothphysiological and psychological-responses to music have-been noted to-be responsible for the promotion of physical-health (Murrock-& Higgins,-2009). The use and influence of music on-exercise is therefore-considered to resemble a “legal performance-enhancing drug” (Karageorghis-&-Priest,-2012, pp.47) within its dominant-ability to spur physical-activity, involvement and endurance – music proving to be a valuable-accomplice to one’s individual workout.

As a busy, full-time university-student, a high-intensity interval-training session, or what-is known as ‘HIIT’, is often my preferred-workout as it enables prolonged exerciseeffects with minimum-time-commitment (Gibala,-Little, MacDonald-& Hawley,-2012). A

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HIIT workout is a training-method which involves repeated-bouts of high-intensity effort ranging from 10-seconds to 8-minutes, and is followed by-a recovery or rest-interval where the individual-exerts less-energy (Roy,-2013). This exercise-form is what my music willcentre around. The purpose-of this playlist is to regulate the-intensities of my physiologicalarousal, improve exercise-performance and ultimately support physical-wellbeing.

I used my current exercise-playlist on Spotify as a basis to create an appropriateplaylist for this-project. Consisting of over 95-tracks, I nominated 20-songs I found I was most-responsive to during my-workout, or which I frequently-gravitated towards. I then attempted to discern the musical-elements that seemed to support each exercise-stage best, and allocated-the songs into four-separate categories. I classified motivational-songs into the warm-up category, upbeat-tracks for my intense-circuits, slower-tempo tunes in my restperiods, and soft-melodies for my cool-down. I trialled this first-draft across my workouts throughout the week, and gave some-friends a copy so-they could test-it also. It was mostlyeffective, and enhanced my exercise-performance as my movements were noticeablysupported by the music’s beats. Yet, I found my ‘motivational’ workout-songs too closelyresembled the high-tempo music in my intensity-circuits. My cool-down tracks were alsoslightly too slow in rhythm. For more-diversity in my playlist, and songs which were-more purposeful to the varying-elements of my-workout, I moderated the song-list and order. Istrategically chose songs that ranged from 95-110 beats per-minute (BPM) in my warm-up and cool-down, 115-130 BPM in my rest-periods, and a 160-180 BPM in my intenseintervals. This structure proved most-successful and is-what compiles my final-playlist.

Due to the very specific-nature of the workout, the alignment of the-music with the exercise-regime must also be specific, and correlate-accordingly with its schedule. As such,

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warm-up music should-be listened to prior to the-commencement of the workout. The midrange upbeat songs, paired with encouraging-lyrics will optimise both physiological and psychological-arousal, preparing and motivating-listeners to partake in physical-activity (Karageorghis-& Priest,-2012). Music in the intense and rest-periods should be rotated between the three workout-intervals. The intensity-circuit songs are faster-in tempo to match the intense cardio-tasks, supporting physical-endurance within the release of endorphins (Beaulieu-Boire,-Bourque, Chagnon,-Chouinard, Gallo-Payet-& Lesur,-2013). These tracks alternate with slower-beats for rest-periods, though are still-thick in texture and volume to maintain a sense of liveliness in activity before beginning the next HIIT-interval. Finally, the two ending-songs in the cool-down embody recovery, lowering-tension and promotingrelaxation in listeners (Karageorghis-& Priest,-2012) – allowing the workout to come fullcircle back to a state of calm, but with the newly-reaped health benefits of one’s physicalperformance.

1. Adele – Rolling in the Deep (2010) Adkins, A. & Epworth, P. (2010). Rolling in the Deep [Recorded by Adele]. On 21 [CD]. London, England: Eastcote Studios. (104 BPM) The playlist-begins with Rolling in-the Deep by Adele for my warm-up, and serves an important motivating-role in initiating my-workout. The musical-beats of the bass and drumsbegins slow and steady, though becomes increasingly-more upbeat as the song-progresses. This gradual-elongation of the song’s melody is mimicked-internally, and builds-up anticipation for exercise (Crust-& Clough,-2016). Though, the rhythmic-climax at the chorus is what ultimately-yielded a motivational-rush within my warm-up, as a fast-paced tempo is considered most-energising during exercise (Priest-& Karageorghis,-2008). The song-lyrics, “there’s a fire starting in my heart” are affirmative and uplifting, encouraging me tocommence the workout with a-sense of confidence and vitality.

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2. Kanye West – Stronger (2007) West, K. (2006). Stronger [Recorded by Kanye West]. On Graduation [CD]. New York, USA: Sony Music Studios. (2006) (106 BPM) Stronger continued to invigorate my-preparation for exercise, urging movementparticularly within the song’s opening-line, “work it, make it, do it”. As I listened to the layered-synths and alternating-backbeats of the electronic track, I felt increasingly stimulated, and-was executing my warm-up activities with significantly-less effort. Accordingly, rhythmic-cues reduce variability in muscle recruitment, improving-symmetry, balance and motor-coordination (Paul-&-Ramsey,-2000), and can justify the progressive-ease in my physical performance. This surge in-activeness is also illustrated by motion-capture studies, which explains the spontaneous contraction of-muscles can-often occur in-response to higher-beats (Burger,-Thompson,-Luck, Saarikallio-& Toiviainen,-2013). As such, my increased-vigour effectively primed-me to officially begin-exercising and partake in the intense-training circuit to follow.

3. Eminem – Lose Yourself (2002) Mathers, M. (2002). Lose Yourself [Recorded by Eminem]. On 8 Mile: Music From and Inspired by the Motion Picture [CD]. Detroit, MI. (2001) (171 BPM) Energised by the preceding-songs in my warm-up, I found the transition into-my intense exercise-intervals was very-smooth, despite the significant-increase in tempo. Within this fast-paced shift, my own movements were noticeably-enhanced, and I was able-to increase the strength and rapidity of my-exercise just as the beat-escalated. This is consistentwith the findings of DeNora-(2000), which suggested music-appropriates behaviour to meetthe demands of a given-context, situation or activity. The rap-song’s juxtaposition of pianoharmonies with synthesising string-ensembles were especially-influential in intensifying my physical activity, as beat and timbre-preferences in music impacts the magnitude of one’s

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bodily response (MacDougall-& Moore,-2005). The automatic-synchronisation of physicalmovements and heart-rate with music aligned my exercise performance with the quick-tempo (Altenmüller-& Schlaug,-2013), enabling me to pace-myself, and sustain the power behind my-actions until the workout-interval and song came to an end.

4. Sweet – Fox on the Run (1975) Connolly, B., Priest, S., Scott, A. & Tucker, M. (1974). Fox on the Run [Recorded by Sweet]. On Desolation Boulevard [Vinyl]. London, England: Audio International Studios. (1974) (128 BPM) The tempo in this next-song is slowed to 128-BPM to accommodate the rest-period in my HIIT-workout. Its reduced-volume calmed me-down, and steadied my heavy-breathing from the intensity-session, just as Bradt-(2010) suggests. The repeated-mention of the word‘run’ resounded with the relaxed jog I was undertaking in-between intervals, acting as a latent motivator in its association, and support with my physical-movements. This is-explained by Priest-and Karageorghis-(2008), who identifies association as one of four-contributors to the ‘motivational-qualities’ in music. However, Gabrielsson-(2001) conversely theorisespersonal association within music to have the least-predominant influence over-the listener. Given the frequency-with which-I used this verbal-cue to emulate my-actions, Priest-and Karageorghis’-theory is most-applicable to the-context of my-playlist. The triumphant-bass sounded in the beginning, and consistent song-beats, preserved the-energy from my preceding workout (Freeman,-2000), and prompted-my participation for the next-interval.

5. Destiny’s Child – Survivor (2001) Knowles, B., Dent, A. & Knowles, M. (2000). Survivor [Recorded by Destiny’s Child]. On Survivor [CD]. Houston, TX: SugarHill Studios. (2000) (161 BPM) To jolt-my performance for the second high-intensity interval, this piece fittingly relifts its-pitch and tempo to 161-BPM. Survivor’s success is underpinned-by its-musical and

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lyrical-repetition. The song’s fast-tempo, and thick rhythmic-patterns of the guitar, percussion and bass formed an intrinsic-sequence that I followed to complete-my exercises – enabling me to continually-repeat my movements as the-melody itself-repeated. This inherent musical-guideline promoted my physical-strength and endurance, and ultimately facilitatedmy workout-execution. Correspondingly, Rideout-and Laubach-(1996) propose the repetition of musical-structures incite persistent physiological-arousal, enhancing motor-skills and stamina. This is further-substantiated by Altenmüller-and Schlaug-(2012), who deem musical patterns supports the co-ordination of repeated-movement patterns during exercise. The recurring-lyrics, “I’m gonna-make it” and “I’m-not gon’ give up”, reaffirmed-confidence in my physical abilities and promoted feelings of empowerment, inspiration and reward, altering my mood and energy-levels which-continued to energise my workout (DeNora,-2000).

6. Hinder – Lips of an Angel (2006) Winkler, A., Hanson, C. & Howes, B. (2005). Lips of an Angel [Recorded by Hinder]. On Extreme Behaviour [CD]. New York, USA: Republic Records Studios. (2005) (129 BPM) Playing a softer chordal-progression, this song maintains playlist-continuity in my HIIT-workout to fit my rest-stage activities, reducing-tension in my muscles in response-to the lessened-rhythm and resolution-in music (Burger-et al.,-2013). The moderate-volume and tempo was-suitable in re-instilling a sense of placidity (Crust-& Clough,-2016) for myrecovery, and I found the lower-beats supported the gentle-pace with which I was completing my sit-ups. Phillips-Silver and Trainor-(2007) explains this, by proposing the-influence of rhythm in music-demonstrate certain-patterns in bodily-movements. Yet, their researchsurrounds the effects of upbeat-tracks, and fails to explicitly-mention whether a slowerrhythm invokes the same-response – exposing a-gap in their-theory. Nonetheless, Clark-et al.-(2016) states exercising with synchronous music reduces oxygen-consumption, thus calming the listener’s physiological-movements and disposition. As-such, I found the song’s

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passive-energy was harmonious with my-efforts to recuperate before undertaking-the last of my-workouts.

7. Rachel Platten – Fight Song (2015) Platten, R. & Bassett, D. (2015). Fight Song [Recorded by Rachel Platten]. On Wildfire [CD]. New York, USA: Columbia Records Studios. (176 BPM) By my final workout-interval, I usually feel weak and drained, yet, Fight-Song’s upbeat tempo, consistent rise-in volume, and lyrics, “I’ve still-got a-lot of-fight left in-me”, personally resonated with the climax of my-workout, and urged me to persevere through myexercises. I found I was pacing-myself with unexpected-ease, and with each escalation in beat, I pushed harder, retaining the energy to complete my movements with the samestandard of intensity. The Gate Control Theory offers an explanation to this-notion (Melzack& Wall,-1965), rendering music as a distraction over the discomfort typically sustainedduring exercise. Some-theorists have disputed these claims-however, proposing music isunable to divert-attention beyond a certain-threshold of strong bodily pains (Karageorghis-& Priest,-2012). Though, my noticeably reduced-tiredness reflects how music can elicit responses which counteract fatigue and perceived exertion-rates (Beaulieu-Boire et-al. 2013), ultimately demonstrating music as a distracting-stimulus to physical activity.

8. Kelly Clarkson – What Doesn’t Kill You (Stronger) (2012) Elofsson, J., Gamson, D., Kurstin, G & Tamposi, A. (2012). What Doesn’t Kill You (Stronger) [Recorded by Kelly Clarkson]. On Stronger [CD]. Los Angeles, CA: Echo Studio. (116 BPM) The success-of this-song was within its support of not just-physical, but psychological health. Its message of resilience is highly-empowering, and I found myself primarily-turning to the song-lyrics themselves for motivation as my intense-workouts ceased. The balancedrhythms and musical-textures fostered an intrinsic-sense of tranquillity and retrospect (Horn,-

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2013), whilst the chorus-line, “what-doesn’t kill-you makes you-stronger”, improved both my-mood and self-esteem – consequently inspiring a final-bout of physical-movement. This demonstrates Gabrielsson’s-(2001) theory, which states a connection between music and physical-action is created when a listener’s emotional-response aligns with the music’s emotive-expression. Theories which propose music acquires a positive-influence over one’s mental-health are also furthered, increasing-endurance by keeping listeners energised through strong-emotions, and psychological-stability (Clark-et al.,-2016). This playlist song thus held me in good-stead for my workout-finale, as my uplifted-spirits still stirred physical activity, even after three full-intervals.

9. Ed Sheeran – Barcelona (2017) Sheeran, E. & Levin, B. (2016). Barcelona [Recorded by Ed Sheeran]. On ÷ [Digital Download]. London, England: Rokstone Studios. (2016) (100 BPM) Barcelona’s consistent-beats are slower than the playlist’s preceding-tracks, but still maintains a lively-tempo, prompting the cool-down phase of my-workout. I found that myown actions internalised this musical-arrangement, as whilst the jovial-nature of the song calmed me, I was still energised from my earlier-workout. As I listened to the whimsicalmandolin strings and plucky guitar-sounds, I noticed this energy gradually-waned, and performed my cool-down activities more-leisurely. Coinciding with my bodily-responses, predictable musical-patterns and limited instruments have been theorised to relax the-listener (Altenmüller-& Schlaug,-2012). Steady-beats have also been identified as a ‘relaxingpotential’ in music, and can be used to manage heart-rate and energy-levels (Clark-et al.,2016). Likewise, the song’s instrumentals emit a tropical-vibe, personally evoking an association with a-vacation. This particular-connotation continued to soothe-me, thusenabling me to unwind both physically and-mentally.

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10. Katy Perry – Rise (2016) Hudson, K., Martin, M., Payami, A. & Kotecha, S. (2016). Rise [Recorded by Katy Perry]. On Rise [CD Single]. Los Angeles, CA: Capitol Recording Studios. (97 BPM) To complete my cool-down, the final-song in my HIIT-playlist is reduced to 97-BPM. The echoic-tunes and slower-paced beat of Rise also slowed my actions-themselves, turning the large strides I was taking in my-jog into smaller walking-steps. This is consistent withstudies by Priest-and Karageorghis-(2008), proposing musical-tempo is in synchrony with the speed of movements, and ultimately affects how one’s body-behaves. The layered-melodies of this track enabled my-recovery, by inducing further-relaxation through entrainment-effects (Bradt,-2010). This returned my breathing to normal, and permitted a mindful-space for reflection on my workout (Clark-et al.,-2016). Even as my movements-ceased, the end-lyrics, “I will still rise”, left me feeling empowered, positively influencing my-emotions, whilst granting me with an overarching-sense of accomplishment – marking the-conclusion of my playlist as a success.

Conclusion:

The stimulating-effects of music on the-brain and body are powerful (Levitin-& Tirovolas,-2009). Music has been consistently theorised to induce-movement, and supportlevels of physical activity (DeNora,-2000). This significant impact has been evidenced within the context of my HIIT workout-playlist. My exercise-experience with this music was veryconstructive, as the playlist’s sequence aligned with the HIIT training-style seamlessly. The varying musical-features were in sync with the different-workouts in each interval-stage, enabling the music to assist with the individual-aspects of exercise-exertion, and thus advance physical-health (Karageorghis-& Priest,-2012). The broader health-applications for

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this playlist can extend beyond physical-benefits, and onto support for one’s mental-state. Physiological-arousal can correspond with subjective-feelings of motivation and reward (Koelsch,-2010), inferring music-listening during exercise uplifts individual emotions, selfesteem and ultimately, their psychological wellbeing.

As such, the knowledge and practical-understanding that music enhances physicalparticipation, can lead to potential benefits to public-health. Music-therapists, or other authoritative bodies, may allocate music-listening with physical-activity as a preventative, or health-promotion intervention for people in medical and community-contexts (Clark-et. al,2016). The stimulation of music to help-potentially urge movement in trauma-victims in rehabilitation centres, or its inclusion in school-recesses to encourage physical-activity in students, may be hypothetical-examples.

There are challenges, however, when using music to promote physical-health. Given the workout’s highly-structured nature, the arrangement of this playlist will-likely be unsuited to other-workouts. Similarly, when I distributed the-playlist to friends so they couldtrial the songs with their own-exercises, they did not find it quite as-effective as I did, despite still encouraging their-workout. According to Schneck-and Berger-(2006), familiar, selfselected music-maximises the impact of music on exercise-experience and performance. This-explains why my own-music choices may-not lead to the same responses for someoneel...