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.
如果你是轻松的慢跑,可以试试节奏为每分钟120拍的歌曲,比如P!nk的《Raise Your Glass》。如果要跑快点,你可以换成每分钟140拍的歌曲(比如杀手乐队的《Somebody Told Me》)。如果要进行高强度的跑步,你可以选择每分钟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.
如果你更喜欢骑车运动,中速骑行时建议你听每分钟90到168拍的歌曲,每两拍车轮转一圈,快速骑行时建议你听每分钟80到120拍的歌曲,每一拍车轮转一圈。
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.”
总体而言,卡拉吉奥吉斯认为我们应该按照锻炼过程中的状态起伏来设计歌单。举例来说,如果你刚挣扎着开始锻炼,他建议你“在歌单中放入一些表达自我、让你感觉强大有力的歌曲”。
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