Music

Music makes training more effective. It doesn't just improve motivation. With the right music, training becomes more ergonomic, muscles work more efficiently, our physical performance improves. And even strength can be measurably increased. 

But which music is the right one? When choosing, you should first focus on the activity, i.e. the movement. The rhythm of the music should reflect this movement as accurately as possible. The movement can then even be controlled using the tempo of the music – the so-called beat number. Even small changes in the number of beats can have a significant impact on the effectiveness of the training. The beat number is in beats per minute and abbreviated as bpm. abbreviated.

You can easily find out your personal step count by setting a timer to 20 seconds and counting the steps you take while walking. Apps (e.g. BPM Tap Counter) can also help here. The tempo of the music corresponds to the desired target step frequency when training. Depending on the belt speed, 85 - 110 bpm is suitable for treadmill training. For music-assisted Nordic walking, 85-95 bpm is useful.

The playlists were created in the Spotify app. They can be loaded onto Spotify using the “+” in the bottom line. If you don’t have a subscription, the tracks will be interrupted by advertising. If you want to use a specific individual track, you can only access it in Spotify via a subscription. If you want to use another music streaming service or download the tracks (e.g. from Amazon Music or ITunes), select the tracks you want at your target tempo individually and set them up. in the app of your choice a new list.

Something missing here? We look forward to your comments and complements.

88 – 90 bpm

93 – 95 bpm

99 – 101 bpm

105 – 107 bpm

108 – 110 bpm

111 – 113 bpm

114 – 116 bpm

117 – 119 bpm

120 – 122 bpm

123 – 126 bpm

Customized training music

The following titles were developed by Stefan Mainka & Matthias Köninger for music-supported gait training. All sound components aim to optimize the walking movement. The compositions are based on a stable and metrically pulsed rhythm that is linked to the step frequency. This pulse is not only carried by the bass and drums, as in conventional music productions, but also by a tonal treble meter. These rhythmic properties support a preconscious motor connection to the music. A catchy, consistent melody and motivating harmony provide the basis for effective movement training. At the end of each 10-min music period there is a 2-min silent follow-up period. This serves to mentally and motorically consolidate the training changes. The title always ends with a rewarding flourish and great fanfare.

90 bpm


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95 bpm


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stop & go


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100 bpm


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stop & go


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106 bpm


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stop & go


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112 bpm


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stop & go


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118 bpm


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stop & go


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125 bpm


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There is also by Stefan Mainka and Matthias Köninger Music gymnastics for home training.

Relaxation (in German, 19 min) with Body scan and place of calmness by Henriette Oelsner & Stefan Mainka

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Weite - music for relaxation (15 min)

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MP3s are protected by copyright and may not be copied or duplicated for commercial purposes.