NIFS Healthy Living Blog

If you’re like me and absolutely love listening to music and discovering new artists, genres, etc., then I could bet that you most likely listen to music while you exercise. Combining music and workouts has become a common practice among fitness enthusiasts because it can provide a boost of motivation and energy for when you’re testing your one-rep max or just taking a brisk walk outdoors. However, in this blog I will discuss the potential drawbacks of listening to music during a workout/training session and, hopefully, it will make you think about how music (or no music) plays a role in your training.

Pros

Improved Athletic Performance

Music can help get you through some of your toughest workouts by improving your endurance and mentality and reducing perceived exertion. Finding the right playlist or song that fits with the intensity and tempo you plan to conquer will increase your chances of completing the exercise. (See some songs that NIFS trainers recommend here).

Mood Booster/Motivation

There’s nothing wrong with listening to your favorite workout jams to boost your mood and prep for a successful lift, run, or walk. In fact, listening to your favorite song(s) or playlist will improve your mentality going into the workout by significantly boosting both your motivation and confidence. Before I work out, I ALWAYS play my favorite songs to boost my mood and let my body know, “Hey, it’s almost time to work out and it’s time to get motivated!”

Decreased Chance of Fatigue

Listening to music improves your physical and mental endurance. Essentially, with music, you’ll most likely be able to lift more, run faster, and work harder. For example, say you’re doing a tempo run at a steady but challenging pace. Finding a playlist that matches your pace or cadence (steps per minute) will help you keep that mental toughness and complete the run.

Cons

Dependency

For some athletes (powerlifters, for example), listening to music during their big lifts may be beneficial for successfully completing the weight. However, if those athletes are training for a specific powerlifting meet that doesn’t allow the use of personal music or playlists, those athletes will most likely have a disadvantage. On the other hand, as a runner who completed a half marathon in May, I was able to use and rely on music to get me somewhat (still can’t believe I finished…wow) to the finish line. Overall, it depends on what you’re training for and the expectations of your game, meet, race, etc.

Decreased Athletic Performance

I know, yes, I did say music can aid in improving one’s athletic performance, but we must think about what kind of athlete we’re dealing with. For an Olympic lifter, powerlifter, or endurance athlete (runner, cyclist, etc.), music can be used without significantly disrupting their athletic performance. However, a gymnast or athlete training in calisthenics listening to fast-paced and upbeat music wouldn’t be ideal since their training relies on coordination, stability, focus, and balance.

Distraction (Technique, Safety, Form, etc.)

Music, especially if it's immersive, can divert your attention from maintaining proper form or technique. This distraction is risky when performing exercises that require precise movement patterns. It's essential to remain mindful of your body's alignment and ensure that music does not compromise your workout effectiveness or increase the risk of injury.

Overall Boredom

While music can be entertaining, it may not always be sufficient to combat boredom or monotony during long workout sessions. Relying solely on music for stimulation might not provide the variety and mental engagement needed to stay motivated over time. It's important to incorporate a mix of exercise routines and seek other sources of motivation to keep your workouts interesting.

The Bottom Line

Listening to music while working out can have numerous benefits, including increased motivation, enhanced performance, and improved mood. However, it's crucial to be mindful of potential safety concerns and avoid dependency on music. Finding a balance that suits your preferences, exercise goals, and safety considerations is key. Experiment with different approaches and find what works best for you to optimize your workout experience!

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS blogger, click here.

In an athlete’s world, every fraction of a second and inch of athletic performance are significant for them to play at their best on and off the field. However, being an athlete means consistently searching for innovative ways to elevate your game. This is where fascia training enters the conversation as one of the many ways of improving one’s athletic performance. Fascia training is an emerging topic that holds the promise of unlocking your untapped potential and improving your performance.

In this blog, you willet an introduction to the world of fascia, understand its role within your body, and see how and why fascia training can be what you need to enhance your athletic performance.

What Is Fascia?

Fascia is a connective tissue network that wraps around muscles, bones, and organs, providing structural support, and facilitating movement and proprioception (awareness of the position or movement of a specific part of your body within space). This intricate web of tissue plays a pivotal role in transmitting force and energy throughout the body. For athletes, optimal fascial health can lead to improved agility, explosiveness, and overall performance.

How Are Fascia and Athletic Performance Connected?

Fascia, having elastic properties, stores and releases elastic energy within the body during any movement. Within athletes, well-conditioned fascia can contribute to enhancing power output and efficiency like a coiled spring that can unleash explosive bursts of stored energy, enabling it to reach greater heights. This can make an athlete extremely efficient and powerful in their respective disciplines.

What Are Some Benefits of Fascia Training?

• Improved Elasticity: Fascia training includes techniques that target myofascial release and dynamic stretching, resulting in fascia elasticity maintenance. This specific elasticity translates into more efficient movements, reduced risk of injury, and improved range of motion.
• Enhanced Proprioception: Because proprioception is one of the properties of fascia, a well-conditioned fascial system will result in enhancements in proprioception. This improvement in proprioception will translate well into better balance, coordination, and agility. For example, gymnasts must have well-conditioned fascial systems for improved proprioception because they’re efficiently twisting, flipping, and turning in all directions during competition.
• Injury Prevention: Engaging in fascia-focused exercises can help prevent injuries by maintaining the suppleness and resilience of the fascial network. In turn, this supports joint health and reduces the likelihood of strains and sprains.

How Can I Incorporate Fascia Training into My Daily Routine?

• Dynamic Stretching: Incorporate dynamic stretching such as (but not limited to) high kicks, leg swings, walking lunges, and trunk twists. You will be stimulating the fascial system and promoting its elasticity.
• Myofascial Release: By utilizing foam rollers, massage balls, or any tool to apply pressure to specific areas, you’re releasing tension and improving your blood flow within the fascial network, thus resulting in the system working more efficiently.
• Plyometric Training: Plyometrics typically involves explosive movements that stress and “train” the fascial system within the athlete’s respective discipline(s). Exercises include box jumps, lateral bounds, high skips, and more, all of which have the goal of activating and improving the responsiveness of the fascial system.

Conclusion

Fascia training presents a groundbreaking avenue for athletes to tap into their full potential. By understanding the role of fascia in the body and implementing targeted training techniques, athletes can enhance their performance, reduce the risk of injuries, and elevate their overall athletic prowess. As the science behind fascia continues to evolve, athletes have an exciting opportunity to incorporate this innovative approach into their training arsenal, taking their achievements to new heights on the field, court, track, or wherever their specific discipline/passion lies.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.