World Health Day - ACM's Workout Playlist

Despite the hoards of Instagram accounts and social influencers making healthy living look as effortless as spreading an avocado on toast and taking a few selfies in designer sportswear, believe it or not, it’s not actually that easy. It takes months of determination, time and an open, positive mindset. And besides, who really has the time after a busy day at work or university to get down to your local fitness centre? For this reason, maintaining a healthy lifestyle can be a difficult feat to set for most people. That’s why here at ACM we have decided to write an article on World Health Day, as a way of offering you a little motivation to take a break, clear a few hours of your schedule, and make your way outside for a stress-free work-out. Whether you’re looking to get in better shape (however we think that the best shape you can be is whichever one makes you most comfortable), or to maintain a happy and healthy mindset, exercising is a great way to make sure you’re looking after you.

Get those endorphins pumping with ACM’s work-out playlist. It features a selection of ACM students/alumni and non-ACM artists. Each song is organised by BPM so that it’s catered to your exercise style and preferred level of intensity. Check out the f ull work-out playlist!

Warm Up

Every workout should start with a short session of activity to help prepare the body for exercise. This should be a gentle few minutes (10-15) jumping, jogging or rowing. Be sure to include movements that replicate your main work out – the aim is to gradually increase your heart rate and circulation to loosen the joints and increase blood flow to the muscles – this will also help prevent potential injuries. Accompanying music should be around 110-120 BPM – make sure it’s motivating enough to get you in the mood for the full work-out.

This Is America – Childish Gambino 120 BPM
Light Up The Sky – The Prodigy – 120 BPM
Get Lucky – Daft Punk – 116 BPM

Weight Lifting

If done correctly, weight lifting will require not only a substantial amount of physical strength but a hefty amount of mental strength too. It’s all about pushing yourself past that extra hurdle, but also, making sure you aren’t harming yourself in the process. Music wise, you may be tempted to put on something ultra fast in tempo – however, it’s best to stick to songs that are between 130-140 BPM. If you pick a track that’s too fast, you might be tempted to lift faster, which could result in an injury – plus, it’s more beneficial to lift slowly with steady form. Check out our choices below:

Put in the Work – Kayncee, C-Driz, Samosa, Oscar Allagui 133 BPM
7/11 – Beyonce 136 BPM
Titanium – David Guetta (ft. Sia) 130 BPM

One last thing, remember to breathe and stand up straight! Pay attention to your body and make sure you’re keeping balance. If you’re unconfident with weight lifting and don’t have much experience, make sure you have someone at hand to help you, or ask a member of staff at the gym for some assistance.

Cardio

Run, ACM student, run! Or, if you’re not the biggest fan of moving too fast on a treadmill, then why not opt for a steady to brisk walk on an increased incline. That way, you’ll feel the burn without feeling like you might lose balance. Other options include cycling, cross-training, walking, jumping, rowing and more. If you’re working at a slower pace, try a song that is 120 to 140 BPM, for faster movement, use music that is 145 to 175 BPM, and of course, use music that is especially uplifting and upbeat.

Slower

2 Busy 4 Ya – Maddie Hamer – 140 BPM
Elements – CHINCHILLA – 140 BPM
In Degrees – Foals 122 BPM

Faster

Outlaw – Skope 156 BPM
Like A Girl – Eva-Lina 160BPM
Feels Like Home – Valiant, Kalu 150 BPM

Cool Down

The hardship is over. Well, almost. It’s time to get your heart rate back down to a normal level and gradually slow down your breathing. Cool downs also help prevent muscle soreness the next day, so it’s definitely important to not cut these few last minutes out from your routine. Lasting 3-10 minutes, a cool down will also help improve relaxation so that you feel refreshed and full of achievement after your session is complete. This involves a series of slower movements, such as stretching, walking, a light jog, or even meditation. For your music, drop back down to around the same BPM as your warm up of 110-120, but try something a little more calming. Here are some of our suggestions: