HOW TO MAKE A GREAT WORKOUT MUSIC MIX

Now that Bar Method classes are online, you can get your workouts in just about anywhere – almost. The exception is when you’re outside, at the beach, camping or traveling where there’s no internet connection, and you really want to maintain your Bar Method muscles by doing some moves on your own. It’s handy at these times to have a music mix on your phone that’s awesome enough to keep you going for up to an hour, preferably a mix made up of your favorite songs. But what if your best-loved songs are too mellow and laid back for working out? How do you identify the ones that will really get your heart-pumping?  Fortunately, there are now some easy-to-use apps that help you put together a reliably energizing mix worthy of a professional DJ. If you’ve ever thought about doing this with the music in your iTunes library, I’d like to share with you an amazing, easy-to-use app that can help you, plus some tricks I’ve learned from decades of making mixes for the Bar Method.

Body Shots mixes for blog textFirst, find any available extended “club” mixes of the songs you love. You might be pleasantly surprised at how often DJs have already done some groundwork for you by creating “danceable” versions of popular songs. If you discover one, download it!

Cadence BPM Tapper

You’re half way there. Next, find out your songs’ “BPM” (beats per minute). According to research studies, the ideal tempo for working out is around 130 BPM, give or take about five BPMs. Most people can’t tell if a song is a suitable tempo for working out, so determining the BPM of your songs will save you from the disappointing experience of trying to exercise to a beat that sounds okay on your computer but that turns out to be too slow or too fast to move your body to. Fortunately, there’s now an amazing app that can easily, almost magically, provide you with this information.  It’s called “Cadence BPM Tapper.” Here’s how to get it and use it:

Go to the Apple store and download Cadence BPM Tapper for $2.99.  Open it and drag it onto your dock at the bottom of your desktop screen (the line of icons representing applications).

Go back to your playlist. At the top of your screen click on “View” on the menu bar. In the “View” drop down, click on the first item, “Show View Options.”  In that window uncheck stuff you don’t need (I always uncheck “rating” and “plays”). Then check “BPM.”

Go back to your playlist and if you need to, drag the remaining columns closer to each other by grabbing the tops of their columns so that you can see the BPM column. You’re ready!

Play one of your songs. As the song is playing, open the BPM Tapper. Put your cursor on the center of the white circle and tap your mouse or space bar to the beat.  Tap on every beat (tap tap tap tap tap) not every other beat. Tap about 10-15 times without pausing. The BPM will appear in the squarish white box next to the white circle. Stop tapping, and click on the white box. Magically, the BPM will appear on your iTunes playlist.

Do this to all your songs. Now you can see if any of your songs are too slow or too fast for you to use for working out. Delete the songs that are slower than about 125 BPM and faster than 140 BPM. Sorry, but in the end, you’ll be glad you did.

Finally, put your songs in ascending order of BPM.  That way, the gradual rise in BPM throughout the class will help spike your energy.

Burr's Playlist

Here’s a workout playlist featuring top artists that I put together today using the BPM tapper. You can recreate it from iTunes, or make your own.  Enjoy! 

 

 

HOW MUSIC CAN SCULPT YOUR BODY

Pitbull singing "Sexy People"

Pitbull singing “Sexy People”

I have a deep appreciation for power of a great song to energize a workout. When I’m in class about to go into “thigh-work” and I hear the century-old Italian ballad “Torna a Surriento” start to play,  I know that Pitbull is about to jump in and stomp all over this old song with a high energy, joyful rap about “sexy people all around the world.” Blood flows into my thighs and I’m propelled through the reps by the pounding beat of “Sex-y Peo-ple.”

There’s a definite advantage to being able to exercise in this day and time when you can download onto easy-to-use portable music devices a multitude of great dance songs by artists like Pitbull, David Guetta, Flo Rida, Nelly Furtado, Ludacris, Kaci Battaglia or who anyone who inspires you :-) ♫

David Guetta

David Guetta

In addition to keeping you motivated and energized, music can optimize your results from working out in a number of other ways. If you exercise to a musical beat, that beat can spur you to move faster. Dance aerobics and some strength workouts such as the Bar Method tap into the power of rhythm this way to intensify their workouts. Pushups in a Bar Method class are more challenging than they otherwise would be because you do them to an up-tempo beat, making each rep more explosive, precise and effective than reps you would perform if you were left alone to determine your own pace.

You can also harness the power of music during exercise to help you change the shape of your muscles. A small number of targeted sculpting workouts, including the Bar Method, put music to work to this end. The Bar Method, for example, teaches students to “find muscles I never knew I had,” as they put it, by training those muscles first to follow a simple beat, then to contract to that beat with more and more precision and power. This technique has enabled thousands of students to tone certain muscles for the first time, an outcome that has been duplicated by research. University studies on movement and music have found that when subjects focused on performing moves to a beat, they significantly increased their strength and coordination. At the Bar Method new  students often initially aren’t aware that training their muscles is a key component of the sculpting process. Many of them start out with a normal level of mind-body awareness but not as much as they need to recruit “hard-to-reach” muscles well enough to change them. So the first few times they try to work these “difficult-to-reach muscles” (the glutes for example), their initial effort is inaccurate and weak. They can’t yet fully engage the muscles and might not engage them at all.

These students can sweat and burn some calories, but they won’t change the shape of muscles as long as they can’t fully engage them. I’ve taught many new students who are just starting out on this learning curve. During, “seat-work,” for instance, their movements are disorganized. They might aim their working leg in a different direction than the one the teacher instructed, or move it slower or faster than the beat, or miss their glutes entirely and bend at their waist, shoulders or ankles. These students simply haven’t yet laid down the neural circuitry they need to execute certain moves with precision and power.

Portland seatwork smallThis ability to locate and fire a muscle quickly and accurately is called “synchronous activation” (see my blog FUN FACTS ABOUT HOW EXERCISE CHANGES YOUR MUSCLES). Bar Method teachers use a number of techniques to help students develop “synchronous activation,”  including adjusting individual students’ form and encouraging them when they improve. Among their techniques is system of training muscles by means of music. Teachers start by playing songs with a simple, clear beat that all their students can follow. Then they make sure to count clearly, accurately and on the beat. Finally, they prompt individual students to “accent the rep,” “make the motion sharper and more powerful,” “make your motion a little larger/smaller,” “hold on the top of each rep where you’re most deeply in the muscle,” and so on. This way, students are able to heighten and fine-tune the quality of their movements. After a few months of this work, students develop the neural connections to their muscles that enable them to fire those muscles deeply, thereby effectively strengthening and toning them. One popular result is a noticeably lifted seat, (for which we can thank Pitbull and Ludacris, in part :)

Next week: How to make a great music set with the music you love!

NUMBNESS: WHY SOME STUDENTS HAVE THIS ISSUE DURING EXERCISE

Amanda Cortis small edit little itty bittyLast month, a student named Amanda Cortis emailed me with a problem.  Amanda lives in Massachusetts and has been doing the Bar Method DVD workouts for about three years.  “My arms go numb when I come down to my elbows for lower ab work,” she said. “My forearms and hands get extremely numb.  This happens within 30 seconds and it makes it hard for me to get the best workout on that section.”

It turns out that Amanda is not alone! After receiving her email, I sent out a query to the Bar Method teachers at our flagship studio in San Francisco asking if anyone got numb during class. Seven of them emailed me back that, yes, they experience numbness in their arms or legs during certain exercises.

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Jen doing “lat pulls”

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Sharon in “fox ears”

Christine and Allyson both have Amanda’s issue: Their arms tend to get numb during kickstand curl (see below). Jen, a master teacher,trainer and evaluator, gets numb in her left arm when she does “lat pulls.” Sharon, our company’s Director of Training and Evaluations, has had several shoulder surgeries and gets “numbness and tingling,” when she lifts her arm above her shoulders, for example during the “high curl fox ears” position.

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Melissa doing “arabesque”

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Christine doing “pretzel”

As for numbness in the lower body, Melissa loses feeling in her standing leg during “fold-over” and “arabesque,” Rubyanne has to shake out her stand foot during “standing seat”  when it goes to sleep (below), and Christine’s front leg tends to fall asleep during “pretzel.”

Kerissa text somewhat smallerWhat’s behind all this numbness? As luck would have it, one of the teachers who responded to me, Kerissa Smith, is a physical therapist. Kerissa herself occasionally experiences exercise numbness during “fold-over,” and she provided me with a brief explanation for why this annoying problem can happen:

“Unlike muscles,” she explained, “nerves do not like to be stretched. Numbness generally occurs after a nerve has been over stretched, is inflamed, or ulnar nerve and arm photo smallwhen pressure has been applied to it. The ulnar nerve runs superficially below the elbow. When too much pressure is placed on the elbow, numbness occurs (think of hitting your elbow on something, and hurting your “funny bone” – aka your ulnar nerve).” Kerissa added that students like Amanda “may experience numbness during kickstand curl if there was too much pressure placed on the elbows in an over-stretched position.”

Cayce text smallerOur consulting physical therapist Cayce Hurley, who co-owns the Bar Method studio in Dr. Phillips, Florida, agrees. “Numbness during a weight bearing exercise is actually common,” Cayce says. “It could be from a few factors during ‘kickstand curl.’ I would say that the ulnar nerve is stretched or even the nerves in the brachial plexus (see illustration below) due to the position of the shoulders and then the elbows also bent.”

The lower-body nerve most often to blame for leg and foot numbness is the sciatic nerve. In some people, this nerve runs close to or Sciatic-Nerve-Pain-TreatmentThe nervous systemthrough muscles in the rear like the “piriformis” muscle. During exercise this muscle grips and presses on the sciatic nerve, causing the leg or foot below to go to sleep.

Gentle stretching can actually help nerves adjust to treating ranges of motion. Bar Method teacher/physical therapist Tera Roth (she’s pictured on our home page doing “pretzel”) says that her she and her fellow PT’s prescribe what they call “nerve glides” to patients to lengthen and free nerves. “The idea,” she says, “is that nerves can get shortened or they can get stuck in the surrounding soft tissue that they pass through. The exercises are a sequence of movements that stretch the nerves and get them gliding through the tissue. We generally tell people to stop the stretch before they feel the numbness or tingling in the extremity.”

Round-back (me)

Round-back (me)

Tera

Tera

Since round back is a position that really winds up the nervous system, I’ve told clients to lessen the flex in their foot to avoid the numbness but to try to push it a little further everyday and the numbness could resolve.

Kerissa and Cayce offered some recommendations for how Bar Method students can avoid getting numb when they work out. Before I share their advice with you, it’s important for me to mention that numbness might occur for reasons other than temporary pressure on a nerve. If your numbness consistently lasts longer than just a few moments and doesn’t go away shortly after you come out of the position, or if the numbness becomes painful, it could be a symptom of sciatica, spinal stenosis, diabetes, exertional compartment syndrome, thoracic outlet syndrome or clogged arteries, all of which call for you to be under a doctor’s care. Besides these potentially serious conditions, experts have attributed numbness to vitamin deficiencies, poor blood flow, dehydration or muscle fatigue.  Long-distance running has its own set of numbness issues caused by loss of blood flow in the hands, fluid leakage into tissue, and pressure on the bottoms of the feet.

Cayce and Kerissa assured me that the kind of numbness most students run into in a strength/stretch class like the Bar Method is not likely to be a sign of these problems.  Here are their suggestions for how to avoid this annoying issue:

Sharon foldover at stallbar 2014 small

Sharon doing “fold-over” holding a lower rung at the “stall-bar”

Arms over the head with elbows bent, from Kerissa:

  • “I would avoid “fox ear” position (arms crossed behind the head) if the numbness occurs all the time. The ulnar nerve is at its end range in this position, and the shoulders are also internally rotated.”  In our teacher Sharon’s case, “given [her] history of surgeries, nerves are most likely being impinged at the shoulder in this position.”
  • Sharon herself has solved her shoulder numbness during “fold-over” by working at the “stall-bar” where she can rest her hands on a low rung.

“Lat pulls,” from Kerissa:

  • “Try lowering weights/ wrists below elbows to decrease pressure. Increase shoulder retraction/ external rotation of shoulder to take pressure off of shoulder joint.”  Our teacher Jen solves her problem by not using weights and not squeeze so intensely.
Rubyanne standing seat 2014 edit small

Rubyanne doing “standing seat”

“Standing seat,” from Kerissa:

  • “Over pronation at the foot may cause numbness in foot/ankle. Try “lifting up” at standing hip – this will engage glut medius. Sometimes glut medius weakness will cause the standing hip to drop, causing the foot to over pronate or flatten more. Also (like in fold over/ arabesque that call for a soft standing knee) shift weight over arch of foot.” “Over pronation at the foot may cause numbness in foot/ankle. Try “lifting up” at standing hip – this will engage glut medius. Sometimes glut medius weakness will cause the standing hip to drop, causing the foot to over pronate or flatten more. Also (like in fold over/ arabesque that call for a soft standing knee) shift weight over arch of foot.”“Fold-over/arabesque”
  • Kerissa herself (being a PT :-)) has resolved her own numbness issue during fold-over by shifting her weight differently. “When the numbness occurs it is usually because my weight is shifted too far posterior over my standing leg/ heel, if I soften the bend in my standing leg.”
Christine kickstand curl modification edit small

Christine doing “kickstand curl” with hands on the mat

“Kickstand curl,” from Cayce:

  • Try to avoid sinking your head down ‘into’ your shoulders.
  • Correct the placement of your elbows to directly under your shoulders.
  • Relax your forearms to avoid the over-stretch at the elbow.
  • As a last resort, place a mini-mat under your elbows to decrease the pressure on them.
  • And fire your abdominals rather than holding yourself up solely with your elbows!
Allyson kickstand curl modification small

Allyson doing “kickstand curl” with extra mat support

A few more suggestions for how to deal with numb arms during kickstand curl from Kerissa:

  • Rest on a black riser mat and mini-mat, a remedy our teacher Allyson (who has low blood pressure) has discovered on her own. “I have ‘solved’ this issue recently,” Allyson told me, “by using 2-3 mats behind me to enable me to lift my elbows.”

“Pretzel:”

  • Our teacher Christine is a scientist by profession and applied her own deductive reasoning to address the problem of her front leg becoming numb during pretzel: “I just have to keep my body a little more upright rather than leaning forward to relieve pressure on the front of my hip.”

If you’ve ever experienced exercise numbness, I hope this blog will help you find a way to avoid it. Remember, you can always consult your teachers, who may experience exercise numbness themselves.

STREAMING 2 COLLAGE

Update on our streaming videos:  Last weekend, we shot five more fun, butt-blasting, Bar Method workouts that will be available to students later this month.  Look on our home page for our Bar Online launch!