Whistle While You Work Out

Do your treadmill sessions drone on like C-Span? Instead, think MTV and crank up some tunes. A new study from Hampden-Sydney College in Virginia confirmed that listening to your favorite music will help you push harder in your workouts. Men who listened to music while going hard on an exercise bike for 10 minutes pedaled 11 percent farther than those who listened to silence or static for the same amount of time.

Music Makes the People Come Together

Science has backed up what anyone who has ever worked out with an iPod may have guessed: Listening to music makes exercise more fun, and that can help you stick to your routine. "Music inspires movement," says Costas Karageorghis, PhD, a sports psychologist at Brunel University in London. "Like smell, it can penetrate areas of the brain that language alone doesn't reach." In fact, research has shown that synchronizing the speed of music with exercise gets people to train harder.

In his latest study, Karageorghis compared participants' heart rates with the number of beats in music and found that matching the tempo to workout intensity mattered most for those who exercised the most strenuously. But you don't have to be training for a marathon to tailor your playlist to your workout. Choose inspirational, upbeat songs such as "The Best" by Tina Turner or "Spring" from Vivaldi's The Four Seasons for your warm-up and fast tracks with driving rhythms for the main part of your workout; Karageorghis likes Michael Jackson songs and "I Got You (I Feel Good)" by James Brown, whereas Ethiopian runner Haile Gebrselassie has set world records by running while listening to John Larkin's "Scatman."

Burn some Beethoven

In a 2004 study at the University of California at San Diego, researchers irritated people by giving them a difficult task then nudging them to go faster. Afterward, the subjects listened to classical music, jazz, pop, or total silence. Silence was least calming--their blood pressure spiked almost 11 points. Jazz and pop relieved stress a bit more. But the BP of the classical-music listeners rose only 2 points. We suggest this starter kit: Bach's six unaccompanied cello suites; Beethoven's Concerto for Violin in D; Brahms's Violin Concerto in D, op. 77; and Mozart's symphonies 35 through 41.

Soothe the Savage Back

Cranking your favorite music may help eliminate back pain. In a study of 65 people who'd been hospitalized for chronic lower-back pain, researchers found that men who relaxed and listened to music for 25 minutes a day slept better and had less pain than men who didn't listen to music.

Listen for Calm

When you're anticipating a stressful situation--a performance review with the boss, a big presentation--listen to music while preparing. An Australian study found that music (specifically, Pachelbel's Canon in D) prevented stress-related reactions--spikes in heart rate, blood pressure, and cortisol levels--in people preparing for an oral presentation. Those who prepared in silence had significant increases in all measures.

Beat It

Despite graphic evidence to the contrary--Keith Moon, John Bonham--drumming has proven health benefits. A recent study found that when staffers in a high-burnout industry participated in drumming sessions, they experienced a 50 percent improvement in mood that continued for at least 6 weeks. The people in this study also reported a decrease in fatigue, anxiety, and depression. Pick up a pair of sticks at the music store, crank up Live at Leeds, and slam away the day's stress.

Head Banger

Next time you have a song stuck in your head, blame your auditory cortex, not Beyonce....Dartmouth College researchers scanned the brain activity of people listening to music recordings containing gaps of silence. When participants knew the song, the auditory cortex stayed active during the gaps, as though "the music is playing in your head," says researcher David Kraemer, a graduate student in cognitive neuroscience. To exercise a song, try listening to it, then playing it all the way through in your mind.

Rock-a-bye Baby

Listening to soft music for 45 minutes before bedtime can slow breathing and heart rates, helping you drift off faster and slumber soundly according to a Case Western Reserve University study.

配樂(lè)健身有好處

你在踏車運(yùn)動(dòng)時(shí)是否覺(jué)得象在收聽(tīng)C-Span電臺(tái)那么枯燥？若然，不妨考慮放點(diǎn)MTV，或播放幾首曲子試試。最近弗吉尼亞州的漢普敦－悉尼學(xué)院開展的一項(xiàng)研究證實(shí)：在健身運(yùn)動(dòng)期間聽(tīng)聽(tīng)自己最喜歡的音樂(lè)有助于加大運(yùn)動(dòng)量。騎車進(jìn)行大運(yùn)動(dòng)量鍛煉的男子，如能在運(yùn)動(dòng)期間聽(tīng)10分鐘音樂(lè)，騎車距離要比聽(tīng)不到音樂(lè)的男子多11％。

音樂(lè)健身更專注

任何喜歡在運(yùn)動(dòng)期間同時(shí)聽(tīng)iPod的人似乎都有一種感覺(jué)：聽(tīng)音樂(lè)可令運(yùn)動(dòng)更有意思，從而有助于將運(yùn)動(dòng)進(jìn)行到底�？茖W(xué)研究也證實(shí)這一點(diǎn)。倫敦布魯內(nèi)爾大學(xué)運(yùn)動(dòng)心理學(xué)家科斯塔斯·卡拉吉奧吉斯博士說(shuō)：“音樂(lè)有激發(fā)運(yùn)動(dòng)的功效。音樂(lè)和氣味一樣，可以滲透到人腦的某些區(qū)域，這些區(qū)域一般語(yǔ)言是滲透不到的。”事實(shí)上，有研究表明，若能讓音樂(lè)的節(jié)拍與動(dòng)作節(jié)奏同步，就能讓人加大運(yùn)動(dòng)量。

卡拉吉奧吉斯最近做了一項(xiàng)實(shí)驗(yàn)，他對(duì)參加實(shí)驗(yàn)者的心率和音樂(lè)節(jié)拍之間的關(guān)系做了對(duì)比分析，結(jié)果發(fā)現(xiàn)：運(yùn)動(dòng)強(qiáng)度與音樂(lè)節(jié)拍比較協(xié)調(diào)的健身者，其健身運(yùn)動(dòng)往往都是最賣力的。不過(guò)，你也大可不必為了健身而刻意設(shè)計(jì)自己的播放清單，搞得象進(jìn)行馬拉松訓(xùn)練那么隆重。熱身的時(shí)候，可選一些歡快一點(diǎn)的喚醒式音樂(lè)，如蒂娜特納的《精選專輯》或維瓦爾第《四季》系列中的《春天》專輯；真正開始健身運(yùn)動(dòng)之后，大部分時(shí)間都可播放一些節(jié)奏快而有力的歌曲�？ɡ�吉奧吉斯自己就比較喜歡邁克爾·杰克遜的歌和詹姆士·布朗的《有了你》，而埃塞俄比亞長(zhǎng)跑運(yùn)動(dòng)員格布雷塞拉西在比賽期間一邊跑一邊聽(tīng)著約翰·拉金的《斯卡曼》，已經(jīng)創(chuàng)造了好幾項(xiàng)世界記錄。

錄制考慮貝多芬

2004年，圣疊戈加州大學(xué)科研人員做了一項(xiàng)實(shí)驗(yàn)，他們讓受試者從事一些高難度的作業(yè)，并不斷催促他們做快點(diǎn)，再快點(diǎn)，直到把受試者搞得心煩意亂大發(fā)脾氣為止。然后把他們分成4組，分別聽(tīng)古典音樂(lè)、爵士樂(lè)、流行歌曲或者什么都不聽(tīng)。實(shí)驗(yàn)結(jié)果是：安靜環(huán)境對(duì)于平靜心情的作用最差——受試者的血壓幾乎升高11個(gè)百分點(diǎn)；爵士樂(lè)和流行歌曲的作用稍高一點(diǎn)；而聽(tīng)貝多芬古典音樂(lè)的受試者血壓只升高了2個(gè)百分點(diǎn)。我們建議開始試用此法的音樂(lè)套裝為：巴赫的《無(wú)伴奏大提琴組曲》6首；貝多芬D大調(diào)小提琴協(xié)奏曲；勃拉姆斯D大調(diào)小提琴協(xié)奏曲，作品77號(hào)；以及莫扎特第35～41號(hào)交響曲。

腰酸背痛音樂(lè)治

播放最喜歡的音樂(lè)還有助于舒緩各種腰背疼痛癥。在一項(xiàng)有65名因慢性下腰痛疾而需要接受住院治療的病人參加的研究中，科研人員發(fā)現(xiàn)，那些能夠放松下來(lái)每天聽(tīng)25分鐘音樂(lè)的病人，其睡眠效果要比不聽(tīng)音樂(lè)的病人好一些，病痛也要輕一些。

平心靜氣音樂(lè)好

準(zhǔn)備從事一些壓力較大的工作之前，例如準(zhǔn)備接受老板對(duì)你的業(yè)務(wù)考核或準(zhǔn)備大型業(yè)務(wù)報(bào)告之前，可以邊聽(tīng)音樂(lè)邊準(zhǔn)備。澳大利亞有一項(xiàng)研究發(fā)現(xiàn)，音樂(lè)（特別是帕赫貝爾的D大調(diào)卡儂曲）對(duì)那些準(zhǔn)備演講的人具有防止出現(xiàn)各種與情緒壓力有關(guān)的應(yīng)激反應(yīng)的作用，可緩解演講者出現(xiàn)心率加快、血壓升高、皮質(zhì)醇水平升高等現(xiàn)象。那些演講前不聽(tīng)音樂(lè)的人，上述指標(biāo)均明顯升高。

敲敲打打有好處

打擊樂(lè)對(duì)身體健康也有好處（不過(guò)也有相反看法，如凱斯·穆恩和約翰·本哈姆提供的證據(jù)就很有意思）。最近有人開展一項(xiàng)研究，辦法是讓高體力消耗行業(yè)的員工參加打擊樂(lè)健身，結(jié)果有50％（的人）情緒得到改善，且持續(xù)至少6周之久。參與研究的受試者也說(shuō)疲勞感、焦慮感及壓抑感都有所減緩。建議你去樂(lè)器店買上一對(duì)節(jié)拍器，回家后播放《活力里茲》搖滾樂(lè)，然后盡情地敲打去吧，把一天的壓力盡數(shù)釋放掉。

搖頭晃腦也放松

你什么時(shí)候覺(jué)得頭腦中總有某一首歌曲揮之不去，那都是大腦聽(tīng)覺(jué)皮層“惹的禍”，而不是碧昂斯的歌聲多么有穿透力。達(dá)特茅斯學(xué)院的科研人員讓受試者聽(tīng)音樂(lè)，音樂(lè)與音樂(lè)之間留出一段無(wú)音空間，然后對(duì)受試者的腦電波進(jìn)行掃描，結(jié)果是：如果受試者聽(tīng)到的是熟悉的歌曲，那么在無(wú)音時(shí)段，他們的腦電波仍然保持活躍，感覺(jué)就象腦子里還在播放著剛剛聽(tīng)過(guò)的歌曲，認(rèn)知神經(jīng)科學(xué)專業(yè)研究生大衛(wèi)·克雷默如是說(shuō)。如果你希望學(xué)唱某一首歌，你可以先試聽(tīng)一遍，然后在心里一直“播放” 下去。

輕柔舒緩好睡覺(jué)

凱斯西儲(chǔ)大學(xué)的一份研究報(bào)告表明：睡覺(jué)前，聽(tīng)一聽(tīng)柔和的催眠曲45分鐘，有利于放慢心率和呼吸頻率，這樣有助于快點(diǎn)入睡，而且也睡得香甜。