Issue link: http://maconmagazine.uberflip.com/i/1523410
June/July 2024 | maconmagazine.com 119 Shawn McClendon is an ACE-certified personal trainer and owner of Back to Basics Health and Wholeness LLC, an organization dedicated to empowering people to take control of their health and avoid lifestyle disease. He runs a YouTube health and fitness podcast, writes on health and fitness topics at shawnmcclendon.com, speaks on health and fitness, and has authored several health/fitness books.. or desire. The fact that music triggers dopamine release means that music can help your brain register exercise as desirable, helping you stick with it in the long run. In essence, music might make you enjoy exercise – even crave it. Imagine that. Secondly, music can help you work out harder without conscious effort. Intensity is one of the four modifiable FIIT (frequency, intensity, time, type) factors for effective exercise. Now, you might be thinking, "who actually wants to make exercise more difficult?" Trust me, I understand. But have you ever gone to a social gathering with music? If you found yourself on the dance floor, you likely did more physical movement than you would have otherwise done voluntarily, especially if the DJ played your jams. It's important to understand that not just any music will do when it comes to upping intensity. High-energy tunes are key. Look for characteristics such as a moderate to fast tempo, thumping beat or bassline, and catchy refrain, like the sports movie montage theme "Eye of the Tiger" by Survivor. Try the uptempo playlist, curated by MM, in the blue column to the right. Don't worry, I'm a personal trainer, so of course I'm also including a workout to perform with the playlist. This body weight workout is full-body and can be performed at home or in the gym with little to no equipment. 1 S Q UAT S 2 0 R E P S Standing straight with heels on the ground, lower yourself towards the ground, lowering your glutes as if you were sitting in a chair. Keep heels on the ground, back straight, and eyes forward throughout the whole movement. Return to standing position. Get Up Offa That Thing James Brown Black Hearted Woman The Allman Brothers Put On Jeezy Handling Business 2win Dew Drop Inn Little Richard Prawn of the Dead Creature Preachers Chapter 2 Tier Blue No Guns No Drugs Goodie Supreme Count it Up Bob Lennon W O R K O U T playlist 2 ALT E R NAT I N G L E G L I F T S 1 0 R E P S P E R L E G Lying flat on the ground, place hands under your body under or beside your lower glutes. Lift your legs toward the sky, alternating in a scissor-like movement. Feet should never touch the ground until all reps are completed. 3 G LU T E B R I D G E S 2 0 R E P S Place your back flat on the ground, and bend your knees to place your feet flat on the ground. Lift your pelvis until your body from your upper back to your knees is straight. Lower yourself back to the ground to complete one rep. 4 TAB L E P U S H - U P S 2 0 R E P S Place your hands approximately shoulder width apart on a table with hands pointed forward. Lower yourself toward the table until you are either touching or within 2-3 inches of the table. Push back up to complete one rep. 5 E L B O W P R E S S E S 2 0 R E P S Place your back flat on the ground, and bend your knees to place your feet flat on the ground. With your elbows on the ground, push through your elbows, lifting your upper body as high as possible while flexing your upper back. Lower back to the ground to complete one rep. Complete this circuit twice, or until the playlist is finished if you really want to challenge yourself. If you're feeling particularly experimental, try the workout on one day without the playlist and on another day with the playlist, and note any differences that using a playlist makes in the intensity of your workout. Use the power of music to supercharge your workout intensity, as well as your enjoyment of your workouts, and don't be surprised if you see supercharged results as well!