健身時最適合聽什麼歌？這個問題終於有答案了！

健身的時候戴着酷酷的耳機聽歌是很多健身達人們的標配，一些動感的音樂也會讓人在鍛鍊的時候熱血沸騰。那麼問題來了：健身時最適合聽什麼歌？來聽聽科學家的建議。

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.

據說每次比賽前，塞雷娜·威廉姆斯都會聽艾瑞尼·卡拉的《Flashdance…What a Feeling》，這首歌能幫助她凝心聚力，準備好面對即將來臨的考驗。在平時鍛鍊時，她喜歡聽凱莉·克萊森的《Stronger(What Doesn't Kill You)》和P!nk的《Just Give Me a Reason》。與此同時，去年美國網球公開賽冠軍大阪娜奧米表示，埃米納姆和妮琪·米娜對她的成功都至關重要。

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?

你不一定非得成爲威廉姆斯或大阪這樣的頂尖運動員才能知道一首好歌會鼓舞你的鬥志。每個人在慢跑或鍛鍊時都會有自己喜歡聽的歌或歌單。但音樂的作用僅止於此嗎？音樂是否能提升你的鍛鍊效果和心情呢？

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.

心理學家和運動科學家非常嚴肅認真地考慮了這些問題，他們的發現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.

倫敦布魯內爾大學的科斯塔斯·卡拉吉奧吉斯引領了這個領域的很多研究，在他所著的《運動和體育中音樂的運用》一書中，他指出了音樂提升體能表現的多種方式。

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”.

最顯而易見的好處就是在聽某些歌曲時產生的強烈情感聯繫。舉例而言，聽《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”。

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.

另一個作用就是“分離”——音樂能幫助將你的注意力轉向外部而非內部，屏蔽掉體內的疲倦感。對於比較溫和的鍛鍊，音樂的這種分離作用特別有效。當人們聽音樂時，他們傾向於將自己付出的努力低估10%，這意味着聽音樂鍛鍊和不聽音樂鍛鍊相比感覺會沒那麼累。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.

當我們聽一支快節奏的單曲時，我們的心跳每分鐘會自動加速5到15下。快節奏歌曲還會促使腎上腺素的釋放，從而讓體能發揮得更好。腎上腺素的釋放通常和應付威脅時的生理反應有關。

Great CityGames Manchester 2015 - Manchester - 10/5/15 Ethiopia's Haile Gebrselassie waves as he approaches the finish line at the end of the Morrisons Great Manchester Run, during an interview afterwards he announced his retirement Action Images via Reuters / Andrew Boyers Livepic/File Photo

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.

更有節奏感的鍛鍊還能帶來額外的好處，也許最有說服力的就是埃塞俄比亞傳奇長跑運動員海勒·格佈雷西拉西耶的故事。

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，他的祕密就是《Scatman(Ski-Ba-Bop-Ba-Dop-Bop)》這首歌，他表示，這首歌設定了完美的跑步速度。不管你喜歡還是討厭這首歌，事實證明它是有效的：海勒贏得了兩屆奧運會的金牌，打破了多項世界紀錄。

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.

卡拉吉奧吉斯的實驗表明，和音樂節奏同步鍛鍊有助於我們消耗更少的能量做更有效的運動。原理在於，你的大腦神經網絡相當於一個“領跑員”，它設定了神經向肌肉發出信號的速度。聽節奏感強的音樂似乎能增強領跑員的活躍度，促進全身肌肉的協調運作，從而能夠運用更少的能量做更多的運動。

pacemaker['pesmekɚ]: n. 起搏器；領跑者

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

更強大的是，與音樂同步運動可以促使安多芬的釋放，進而提高你對疼痛的忍耐力。

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的皮特·特里讓11名優秀的鐵人三項運動員邊聽各種音樂邊在跑步機上鍛鍊。他發現當他們伴隨着音樂韻律跑步時，和安靜地鍛鍊相比，忍耐力（衡量指標是鍛鍊多長時間會感到精疲力竭）提高了近20%。

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

綜合這些研究發現，卡拉吉奧吉斯對於完美的健身歌單給出了一些建議。

↓↓↓重點來了↓↓↓

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.

如果你做重量訓練，他建議你聽節奏爲每分鐘110-145拍的歌曲（比如皇后樂隊的《Another One Bites the Dust》）。如果你做的是緩慢重複的力量訓練（增加肌肉緊張度，幫助增強肌肉），你應該讓你的每一次動作和樂曲中的每幾個小節同步。

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.

如果你是輕鬆的慢跑，可以試試節奏爲每分鐘120拍的歌曲，比如P!nk的《Raise Your Glass》。如果要跑快點，你可以換成每分鐘140拍的歌曲（比如殺手樂隊的《Somebody Told Me》）。如果要進行高強度的跑步，你可以選擇每分鐘170拍的歌曲（比如MIA的《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.

如果你更喜歡騎車運動，中速騎行時建議你聽每分鐘90到168拍的歌曲，每兩拍車輪轉一圈，快速騎行時建議你聽每分鐘80到120拍的歌曲，每一拍車輪轉一圈。

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，卡拉吉奧吉斯認爲我們應該按照鍛鍊過程中的狀態起伏來設計歌單。舉例來說，如果你剛掙扎着開始鍛鍊，他建議你“在歌單中放入一些表達自我、讓你感覺強大有力的歌曲”。

還在等什麼呢？讓我們一起聽着音樂鍛鍊吧！