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    COACH_NICOLE   71,928
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60-Minute Rockin' Playlist & Cardio Workout!


Friday, November 16, 2007


Music goes a long way with motivating me (and most others) to work out. I can't imagine running, teaching Spinning class or even lifting weights without some good tunes to keep my mood and energy levels high.

When I teach classes, music takes center stage—especially in Spinning. I take a lot of time to create a good playlist and craft a class that follows the speed, beat and mood of the music itself. Most classes I've been to don't do this—and I think that's a disservice to the students who are usually paying a decent amount of money to attend. So I'm going to share a few of my own Spinning playlists with you!

Now you don't have to do Spinning to use it. I give a general idea of how to match your movement ("What To Do" using speed and incline/resistance cues) to the music—whether you're on a treadmill, stationary bike, stair-climber or even an elliptical. Match "what to do" with the "Intensity on scale of 1-10" (10 being the hardest you could possibly work). If you have a heart rate monitor, those levels will correspond (for example 8 out of 10 = 80% heart rate). But even if you don't follow this sample workout, these are some great tunes to take to the gym.

*Please note that this sample workout is for the intermediate to advanced exerciser. Adjust the time and intensity to suit your fitness level and needs.

(Time) Artist – Song Title
What to do
Intensity on scale of 1-10

(6:07) Imogen Heap - Hide & Seek (Morgan Page Micro House Mix)
Warm-Up
Reach 6 to 6.5 by end of song

(7:49) BT - Never Gonna Come Back Down
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(5:05) Outkast – B.O.B (Bombs Over Baghdad)
Recovery (R) / Sprint (S) Intervals: R 55 sec, S 35 sec, R40 sec, S 50 sec, R 60 sec, S 60 sec
Recover to 7, Sprint to 9

(3:16) OK Go - Get Over It
Moderate Intensity with Short Bursts at Chorus (3 total)
Moderate 7, Reach 8 during Bursts

(5:08) My Chemical Romance - Welcome to the Black Parade
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(4:47) Daft Punk - Digital Love
Recovery/Easy Song
6 to 7

(4:04) Hi-Track - Say, Say, Say
Increase speed/pace
7 to 7.5

(5:45)New Radicals - Mother We Just Can't Get Enough
Moderate Intensity with Short Bursts at Chorus (4 total)
Start at 7, Reach 8 during Bursts

(2:47) Jimmy Eat World - The Middle
Recovery (R) / Sprint (S) Intervals: R 10 sec, S 35 sec, R 25 sec, S 45 sec, R 25 sec, S 30 sec
Recover to 7, Sprint to 9

(5:59)The Verve - Bittersweet Symphony
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(2:18) Dropkick Murphys – I'm Shipping Up to Boston
All Out Effort!
Sustain 8 to 8.5 for entire song

(5:30) Madonna - Get Together
Cool Down
Reach 6 or lower

(3:35) Thievery Corporation - Shadows of Ourselves
Stretch
1 to 2

And you're done! Enjoy!

http://www.apple.com/itunes/store/music.html
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  Member Comments About This Blog Post:

SPARKINON 8/28/2009 3:41AM

    thank u coach nicole! posted a comment to ur sparkpage instead of here, sorry, navigation skills r still a little off, just wanted to let u know ur efforts n sharing r appreciated :o)

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MIDGCRYS 6/26/2008 6:10PM

  If you like Dropkick Murphys, try Floggin' Molly...very similar music with a twist! emoticon

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SEALBEACH 2/20/2008 9:48AM

    Perfect! I can see a purchase or two on iTunes! Thanks for sharing.

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HKTAITAI 1/14/2008 8:00AM

    I don't listen to music when I exercise, but maybe this line up will help mix up my runs and hikes. Thanks.

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CALIBETH 1/8/2008 1:55PM

    I just subscribed to your blog & those are some great ideas! Also, something I find encouraging is a sexy Britney Spears song when I think I can't go anymore! It boosts my confidence and sexiness when I think I'm going to just fall off that treadmill--it puts a little pep in my step!

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ACH!WIE.SCHOEN! 11/27/2007 5:29PM

    I'm investing in an MP3 Player as soon as I hit my first big goal of 150, which will be soon, and I want to thank you! This looks like an awesome list for me to start with! ...and I must say, excellent choice in music!

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LAUREN419 11/27/2007 4:28PM

  Great playlist. I have been looking for the perfect music to work out to...looks like this will fit the bill. THANKS!

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LOEGAIRE 11/27/2007 8:53AM

    Dropkick Murphys? Excellent choice! I use a lot of their music for working out!

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KITT52 11/27/2007 8:27AM

    Thanks for the suggestions. I can't wait to get them recorded.

Kitt

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OILPAINTER 11/27/2007 2:50AM

    YAY! I am sooo glad I ran into your blog-- I bought a new iPod today-- a reward for my recent success in both my career and my weight loss so far. I've lost 26.5 lbs my 10 weeks on SparkPeople. I have managed to move beyond the hurdles of my past and am beginning to realize my tastebuds REALLY have changed. I can go out to eat with my friends and order my baked chicken and salad and no longer have diet rage nor desire their unhealthy choices. Now I want to step up my workouts and bought my iPod so I can easily take it to the gym. THANKS!!! I will try to find these and download the routine to use on the treadmill.

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CYNTHIAS50 11/21/2007 11:52AM

    Thanks for the suggestions! I always listen to VH-1 when riding my stationery bike. I am going to go to live wire and check out the songs you suggested!

Cindy

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NOEILAND 11/17/2007 9:28AM

    Thanks so much Coach! I have a new iPod shuffle and looking for some workout music to download. This is great! Happpy spinning!
-Noei

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