Music: Your Best Workout Buddy

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I like a lot of 90s hip-hop and usually stay in the range of 95 to 105 BPM, Nelson says, aligning the beat to the cyclers revolutions per minute. But she might go as low as 80 or as high as 120 BPM for hills and sprints, respectively. When drills are aligned with the beat, she says, participants connect with music and relax into the pulse. As for other fitness activities such as step aerobics, the tempo hovers around 130 BPM, says Harold Sanco, group fitness director and instructor at Results gym in the District. You have to pick music that is both safe and effective, he says. If you are going too fast, you risk injury and youre not working out effectively because you are not getting the full range of motion. But Sanco says music is important beyond tempo and genre; it also helps put participants in a lighter mood.
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On the first day of full-squad spring training workouts, the Washington Nationals are right on schedule

For emphasis, he told them they had finished 13th in fielding percentage, better than only two NL teams, and so they better pay attention. It stuck. If we were 13th in the league p90X3 workout last year, Werth said, we can do better. In the meeting, a projection screen had been placed by the coaches. The monitor showed the details of where fielders moved as Weidemaier explained how to defend a bunt.
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