BPM and workouts

Research has shown that if an individual listens to music while working out that the rate or perceived exertion (RPE) will be less and work rate will go up.  The research is based on using bpm's of the music to match up with stride length or cycling pattern.  

Read the following articles: 

1. Exploring the Effects of Music on Exercise Intensity - Ace  Sponsored
2. How To Make the Perfect Playlist For Your Workouts by Beth Janes

Here are the recommendations for bpm's need for certain activities:

warm-up, cool-down and stretching- 90-120 bpm
low intensity cardio - 120's
medium intensity cardio - 130's
high intensity cardio - 140' and above
strength training - 110-130's
power walking:  137-139
running- 147-169
cycling - 135-170

If you pump up your bpm just 1-4 bpm's you can increase your workout rate without feeling like you are working harder.

Create your own playlist tailored to you and what you do to workout.

websites to try:  jogtunes, clickmix, podrunner, bpmdatabase,songbpm.,  djbpmstudio, mix meister, bpm widget, ergmusic.com/ca, blastfm.com, grooveshark.com
You can also search in google - song title + bpm
If you find a better website please add to the blog in the comments section for others to use.

http://www.runningmusicmix.com/

http://www.shape.com/fitness/playlists

http://jogtunes.com/jtc/jtcrun.php

http://www.bpmdatabase.com/

http://djbpmstudio.com/

Personality and Sport

Does personality play a roll in the sports you play?

Different tests for personality. Please use to answer the questions on your lab report. 

Eysneck Personality Questionnaire test - http://similarminds.com/eysenck.html

Global 5:  http://similarminds.com/big5.html

16 personalities:  https://www.16personalities.com/free-personality-test

BMR/RMR & Calories

 Here are a few calculators you can use to figure out you BMR and calorie expenditure.  Remember these numbers are an estimate.

BMR Calculator #1:https://www.calculator.net/bmr-calculator.html

BMR Calculator #2:  https://www.myfitnesspal.com/tools/bmr-calculator

Mifflin-ST Jeor Equation: https://www.inchcalculator.com/mifflin-st-jeor-calculator/

Katch-Mcardle Formula: https://www.omnicalculator.com/health/bmr-katch-mcardle

TDEE 1: https://tdeecalculator.net/

TDEE 2: https://www.calculator.net/tdee-calculator.html

TDEE 3:  https://tdeecalculator.org/

Calorie Counter: https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064

Mayo Clinic Calorie calculator:  https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

How many Calories you burn daily Calculator: https://www.verywellfit.com/metabolism-facts-101-3495605

How many calories with specific exercise? https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064