研究表明，正确的音乐播放列表能让你的锻炼更有效

研究表明，正确的音乐播放列表能让你的锻炼更有效

Whether it's Beyonce's "Naughty Girl," Taylor Swift's "Untouchable" or Eminem's "Lose Yourself" that inspires you to work out harder, everyone knows that listening to tunes during exercise is a proven way to boost your workout performance and duration.

不管是碧昂丝的《顽皮女孩》、泰勒·斯威夫特的《触不可及》还是埃米纳姆的《迷失自我》都能激励你更加努力地锻炼，每个人都知道锻炼时听音乐是提高锻炼效果和持续时间的有效方法。

The faster the better, right?

（节奏）越快越好，是吗?

High-tempo music -- the type that equates to about 170 heartbeats per minute -- reduces perceived effort and boosts cardiovascular benefits more than lower tempos, according to a new study published Sunday in the journal Frontiers in Psychology.

根据周日发表在《心理学前沿》杂志上的一项新研究，高节奏音乐(相当于每分钟大约170次心跳)比节奏较慢的音乐更能降低人的努力程度，对心血管的益处也更大。

Music can arouse and boost mood before exercise, dampen perceptions of pain and fatigue during a workout, and inspire bursts of effort, performance and endurance, researchers discovered.

研究人员发现，音乐可以在运动前激发和提升情绪，减弱运动中对疼痛和疲劳的感觉，激发人们的努力、表现和耐力。

"We found that listening to high-tempo music while exercising resulted in the highest heart rate and lowest perceived exertion compared with not listening to music," said study author Luca Ardigò, a professor at the University of Verona in Italy, in a statement.

研究报告的撰写者、意大利维罗纳大学的卢卡·阿迪戈教授在一份声明中说:“我们发现，与不听音乐的人相比，边听高节奏音乐边锻炼的人心率最高，运动时的疲劳感最低。”

"This means that the exercise seemed like less effort, but it was more beneficial in terms of enhancing physical fitness."

“这意味着锻炼似乎不那么费力，但在增强体质方面却更有益。”

The study found the effects were greatest for endurance exercise, such as brisk walking, running, biking and swimming, than for high-intensity exercises such as weightlifting, jump roping, speed walking and high intensity interval training.

研究发现，与举重、跳绳、快速步行和高强度间歇训练等高强度运动相比，快走、跑步、骑自行车和游泳等耐力运动的效果最大。

The results appear to echo the results of a 2011 study, which found preference for a very fast tempo of music increased as the intensity of the exercise -- in this case cycling -- increased.

这一结果似乎与2011年的一项研究结果相呼应。该研究发现，随着运动强度的增加，人们对快节奏音乐的偏好也会增强——在这里指的是骑自行车运动。

In some ways, "music can be thought of as a type of legal performance-enhancing drug," researchers say.

在某种程度上，“音乐可以被认为是一种合法的兴奋剂，”研究人员说。

What should you do?

你应该怎么做?

Build your own playlist based on the beats-per-minute, or BPM, of your favorite songs. Thankfully, there are loads of online tools today that can help you do this. Spotify, for example, allows you to plug in the song's name and learn the tempo in one click. Other apps provide ready made lists of music by type of exercise and intensity.

根据您最喜欢的歌曲的每分钟节拍(BPM)构建您自己的播放列表。值得庆幸的是，现在有很多在线工具可以帮助你做到这一点。例如，Spotify允许你输入歌曲的名字，一键了解歌曲的节奏。其他的应用程序则根据运动的类型和强度提供现成的音乐列表。