Vicki Kramer
Great idea: Use music to lose weight
Stuck! It happens to all of us. No matter how hard you try, you
can't stay on your diet longer than a few hours. You keep laying
out your exercise clothes, but something always comes up and you
never reach the gym or head out the door for your walk.
Maybe you're feeling tired or depressed. Perhaps you're dealing
with stress or feeling overwhelmed. Or maybe you're just feeling
stuck in your efforts to lose weight or stick with your
maintenance plan.
What if there was a secret ingredient that could boost you back
into action? The answer is probably right in front of you.
Whether you need to renew your spirit or calm a storm, reach for
one of your CD's instead of a bag of potato chips. Listening to
music provides a wonderful, non-food way to cope with feelings
or brighten your mood.
The exercise link
If you've ever participated in aerobic exercise classes, you've
seen what music can do. Music pumps you up, fuels your energy,
and keeps you going when you're tired or ready to quit. Not only
does music entertain you and prevent boredom, it may even help
you work out harder.
In a study at the University of Pittsburgh School of Nursing,
people who listened to music walked 24% farther than those who
didn't listen to music. It seems that your favorite tunes may be
the key to longer and better workouts.
The mood fix
You can actually alter your body's physical and emotional state
by listening to music. In response to the beat of a song, your
body shifts your heart rate, blood pressure and breathing to
mimic the rhythm of the music. In fact, you can intentionally
change your mood simply by choosing songs with the right beat.
For example, if you feel tired, depressed or lonely, skip the
romantic ballads or slow country songs. Instead, listen to
bright, forceful pieces, especially ones with a fast tempo such
as oldies or band marches.
For times when you need to calm down or soothe away anger,
select music with a gentle rhythmic sound. Look for new age
instrumental recordings, classical works or any quiet, relaxing
music. Breathe slowly and deeply as you listen, allowing the
music to lull you into a calmer state of mind.
Find a perfect beat
To determine the beat of a particular song, tap your foot or a
pencil in rhythm to the music, then count the number of taps per
minute. When you need to lift your spirits, play music with a
beat that's faster than your heart rate. A rhythm of at least 70
or 80 beats a minute will usually do the job.
Instead of reaching for food after a bad day, give yourself a
musical escape. Lie on the floor and listen to your favorite
music through a set of headphones (not earbuds). Immerse
yourself in the sound, noticing the way it vibrates and absorbs
into your body. After five or ten minutes of music, you'll feel
amazingly healed and revived. (Linda Spangle)
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