Is it harmful to listen to music while workout or at Gym?

Can’t have that workout without the deejay playing or your earphones plugged in? Here is a word of caution.

The next time you’re throwing a party, consider a gym as a venue. For there are several fitness centres which feature live deejays among other perks. If you’ve been among the ones enjoying this trend as you pump iron everyday, perhaps it’s time for a rethink.

HOW IS IT HARMFUL?

The noise hazard due to loud gym music is dependent on an individual’s susceptibility and to the level and duration of exposure to high-intensity music. Damage caused due to regular exposure for prolonged periods to sound levels above 85 dBA (decibel level) can put you at risk of noise-induced hearing loss. The risk is proportional to the duration of exposure — greater the duration, greater the risk. Unfortunately, there are no standardised tests which can predict who is at greater risk. However, some researches suggest that a cumulative effect taken over a period of 24 hours for any individual can predict the risk of hearing loss.

THE IDEAL SOUND

Assuming the average aerobic workout or weight training session lasts for nearly 45-60 minutes, the maximum noise level for the music should be maintained up to 85 dBA or less. Research suggests that listening to loud music, either through an ambient source or headphones, for prolonged periods can at least lead to temporary hearing loss (it’s reversible though; typically felt after going to a night club with powerful sound).

PSYCHOLOGICAL EFFECTS: GOOD AND BAD

Just as music therapy has been proved to heal you, noise therapy can harm you too! Research suggests that different categories of music play a significant role on the peripheral nervous system and also on the the heart beat. Listening to ‘techno’ music while running or weight training can improve the peripheral blood flow to the muscles and can allow the heart to beat more rhythmically. Soothing or slow music is suitable while stretching and relaxing. If you’re into meditation or yoga, silence is best.

PLUGGING IN THE AGONY

If your iPod is your inseparable friend while working out, remember that the typical iPod generates sound volume at a level of 100-130 decibels — and most people keep the volume to at least three-fourths of the maximum. Now chew on this: The noise of a motorcycle 30 feet away is about 80 decibels; the intensity level in the front row of a rock concert is about 110 decibels and the noise of a military jet taking off is about 140 decibels at 100 feet.

KEEP IT LOW

A common perception is that louder the music, more enjoyable is the exercise and harder the effort put in. However, in a recent study (done by Wilson and Herbstein) found that “low-risk” sound levels (i.e. 85-dBA or less) could be used in aerobics classes without reducing comfort, enjoyment, or motivation to exercise. Again, an ambient source would still be preferable rather than head/ear phones.
So if your iPod’s a part of you, the simplest way to care for your ears is to tone down the volume or if that’s too difficult, reduce the time you spend with it plugged in. Focus on breathing and building your six pack instead!

HITS FOR FITNESS

Music does play a role in motivation and recreation while gymming.While pumping music aids aerobics and weight training, slow instrumentals soothe your nerves while stretching and doing callisthenic exercises. Music therapist Vivek Joshi suggests some tracks you can load on your iPod the next time you set to exercise.

How to avoid injuries at gym

Gym activities may aggravate some pre-existing ailments, like osteoarthritis, or precipitate cardiac problems like angina in people who are predisposed, says Dr H S Karthick

Aregular workout is a very common and practical way to counter the harmful effects of a sedentary lifestyle. However, one may suffer from gym related injuries if some simple precautions are not followed. There are two basic categories of such injuries: the sudden injury and the slowly progressing injury, the former being more sinister. Gym activities may also aggravate some pre-existing ailments, like osteoarthritis, or precipitate cardiac problems like angina in people who are predisposed. Proper warm up should be done to prevent such occurrences. Here are some simple tips to prevent such injuries:

Wear appropriate clothing and closed footwear

Get yourself checked by a physician before you start any strength-training program. Some conditions like muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger may require that you modify your exercise programme.

It is preferable to start gym activities under the supervision of a trainer who can devise a workout programme specific for your needs

Never work out when you are tired or ill

Always warm up first. Muscles that haven't been properly prepared tend to be injured more easily. If there is a significant break in between, start again with gentle exercises.

It is equally important to cool down and stretch for a number of reasons. It flushes out lactic acid from the muscles, reducing post workout soreness. It also allows the heart rate to return to a normal resting level thus avoiding dizziness or light headedness. Stretching while muscles are warm gives the greatest benefit to flexibility and also decreases post workout soreness

Do not lift weight with a jerk

Holding your breath while lifting weights can cause increased abdominal pressure that can lead to hernia.