Personalized Pace Walking, Running, Cycling Music bpm (Steps/min.)
Produced by James Sundquist
Composed by James and Karen Sundquist
(Excerpt @ 150 beats per minute of One Hour)
This tempo is the equivalent of 10 minute mile running pace, 14 minute mile walking pace, and 75 rpm cycling pace
MEDIA COVERAGE & REVIEWS:
"ALL THINGS CONSIDERED", NATIONAL PUBLIC RADIO (NPR)
INDEPENDENT NETWORK NEWS
AMERICAN INSTITUTE OF STRESS
U.S. NEWS & WORLD REPORT
LOS ANGELES TIMES
AMERICAN JOURNAL OF CARDIO-PULMONARY REHABILITATION
AMERICAN PODIATRIC MEDICAL ASSOCIATION
HEART CORP MEDICAL JOURNAL
JOURNAL OF PHYSICAL EDUCATION, RECREATION, AND DANCE
WEIGHT WATCHERS INTERNATIONAL
AMERICAN RED CROSS
MUSIC & FITNESS
EXECUTIVE EDGE, CENTER FOR EXECUTIVE DEVELOPMENT
NEW YORK RUNNING NEWS (NEW YORK MARATHON)
CLIENT & CUSTOMER LIST:
NORDICTRACK NIKE CORP.
SONY MUSIC ENTERTAINMENT (exclusive license to Japan)
WEIDER HEALTH & FITNESS
KRUG INTERNATIONAL (NATIONAL AERONAUTICS & SPACE ADMN)
JOHNSON SPACE CENTER (NASA)
VETERAN'S ADMINISTRATION (U.S. GOVERNMENT)
INFORMATION HIGHWAY MEDIA CORPORATION
(for Neuropsychology of Weight Control)
ROAD RUNNER SPORTS (for runners and walkers)
WORLDWIDE AQUATICS (for swimmers)
PERFORMANCE CYCLING (for cyclists)
MEDICAL SELF-CARE CATALOG
(Rodale Press, Fitness Walking Club)
B.P. AMERICA (Standard Oil Corp. Headquarters Fitness Center)
ST. ELIZABETH HOSPITAL (Cardiac Rehabilitation Center)
NOB HILL HEALTH CLUB
BURBANK COMMUNITY HOSPITAL
WALKING CENTER (New York, NY)
PORTLAND ADVENTIST HOSPITAL
MONARCH HEALTH CLUB
WOMEN'S TRAINING CENTER
MCKENZIE WILLAMETTE HOSPITAL (Physical Therapy)
WILLAMETTE FALLS HOSPITAL
JOHNSON & JOHNSON CHIROPRACTIC CENTER
CHILDREN'S HABILITATE CENTER
ARKANSAS CITY MEMORIAL HOSPITAL
ALTAVIEW INTERNAL MEDICAL CENTER
MAYO MEDICAL RESOURCES
Gordon Prior D.D.S.
Bruce Becker, M.D. - (Rehabilitative Medicine)
John O'Hara, M.D. - (Sports Medicine)
Ralph Pascualy, M.D. - Providence Hospital
Sleep Disorders Center
Nino Murcia, M.D. - Stanford Univ. Sleep Disorders Clinic
Gerald Epstein, M.D. - (Psychiatry)
Dr. Peter Martin - (Scientist)
Joel Lee, M.D.
Sel Ledennan, M.D.
William Thomas, M.D.
Robert Cockrell, M.D.
David Stevens, M.D.
Robert Hylpton, M.D.
Walter Barnett, M.D.
Sylvia Reich, M.D.
Kenneth Burres. M.D.
Peter Kohl, M.D.
Frances Mead-Messinge, M.D.
Frank Rose, M.D.
Lon Haldeman, cyclist (winner of Race Across America)
“Dear Mr. Sundquist:
The Department of Veteran Affairs Medical Center in Salem, Virginia is in the process of establishing a Wellness Clinic for military veterans. Recreation Therapy Service is an integral component of this new clinic. We have recognized that one major aspect of being well is being physically fit. We have also recognized that the target population is, most likely, neither fit nor well.
The Recreation Therapy goals of the Wellness Clinic will be to:
- Teach the concept of wellness.
- Teach walking as an effective means of becoming fit and improving health.
- Create or generate an enthusiasm for walking that will result in carry over value
and improved wellness.
- Encourage continued walking on a routine basis.
Recreation Therapy plans to utilize (James Sundquist's) walking tapes to encourage walking at an individualized pace which is appropriate for each veteran's fitness level. As the individual fitness level increases the next level tape will be utilized to assist the veteran reach a higher fitness plateau.
We are very excited about the potential for your tapes in the overall wellness for our veterans.
Daniel T. Bence
Chief, Recreation Therapy
Department of Veterans Affairs, Medical Center
“Dear Mr. Sundquist,
...I tried your music tape. It's terrific and will certainly recommend it to many other friends I have who are jogging since I am a great believer that jogging to the music definitely extends one's range and in going a long way to numbing the pain. I assure you, yourtape will not go to waste. I have a lot of tough Marines who are at the right minute mile level and I will see to it one of them gets your tape...thanks for your generous gift...
Thank you so much for sending me the tapes. I have thoroughly enjoyed the river tape and can't wait to start listening to the tree recording. I know my physical fitness training time will be much more enjoyable with the 150 beats per minute running tape....The idea of using these tapes for rehabilitation of the wounded intrigued me. I have passed your letter on to my command surgeon for his analysis.
H. Norman Schwarzkopf
General (4 Star), U.S. Army
Commander in Chief
United States Central Command
Operation Desert Shield”
“Att: James Sundquist
….a 48 year old slightly obese, sedentary physician was air evacuated from his rural tow to a nearby city for cardiac catherization which was seen followed by “5-vessel cardia bypass” surgery...The Cardiac Rehabilitation Center at St. Vincent's Hospital, Jacksonville, Florida assumed the monitoring role. Following stress testing a target aerobic pulse limit at exercise of pulse rate 120-140 was set...I subsequently received (your) paced music tapes for both the stationary bike and the walking – jogging. I found the comforting footfalls of the prescribed pace ideal. Exercise periods pass with aerobically and rehabilitating hours which are mentally acceptable due to the music which to me seems to inspire best effort and continuing effort on behalf of mind and body.
But results speak, not opinions:
After surgery: Weight 244 lbs, BP 230/110, Cholesterol 250 mgs.
2.5 months later Weight 180 lbs (ideal weight), BP 124/84,Cholesterol – 135 mgs...
L. J. Duane, M.D.
Radiology Services, Professional Association
“Dear Mr. Sundquist:
I want to tell you how much I appreciated using your pacing tape for the last couple of months. As much as we may all realize the importance of exercise, it is wonderful to have especially composed and pace music to make our workouts not only more pleasurable but more productive.
The combination of motivating, uplifting music with specific pace levels is a stroke of genius. I have been able to progress my own exercise program with less fatigue and more enjoyment than before receiving the tape,. When you are tired and feel that you can't continue, the music helps to pick you up and carry you forward. Your music crosses all tastes and ages. My teenage son enjoys using it as much as I do.
Since the tape has been so helpful to me, I am more than happy to provide the tapes for my patients. Developing a level of fitness is essential to many of our patients and I feel that progress and compliance will be better with this added tool in our program.
Thank you for introducing us to this very innovative approach to exercise.
Registered Physical Therapist,
Rehab Services Manager
“Dear Jim (James),
“I have to say that I was quite pleased. I was able to keep pace even on a “hill from hell”, I think you have a very good product.
As a certified Dynamic Walking Trainer who teaches walking classes and groups weekly, I am delighted to have discovered your music for myself and my students. Our pace and speed for Fitness Walking has improved. They are a joy to listen to...inspiring, enchanting. I never tire of the music. They solve the problem of keeping a temp and pace up when walking alone. I cannot imagine training or coaching walkers without them. Thanks for your great contribution to the fitness field." J. Dempsey, Half Moon Bay, CA"
PROJECTED WALKING AND RUNNING MUSIC BEATS PER MINUTE PACE CHART:
100 bpm (Steps/Minute): 2 mph (30 min. mile) Walking
110 bpm (Steps/Minute): 2.5 mph (25 min. mile) Walking
120 bpm (Steps/Minute): 3mph (20 min. mile) Walking
130 bpm (Steps/Minute): 3.5 mph (17-18 min. mile) Walking
140 bpm (Steps/Minute): 4 mph (15 min. mile) Walking
150 bpm (Steps/Minute): 6 mph (10-11 min. mile) Running
160 bpm (Steps/Minute): 6.7 mph (9 min. mile) Running
170 bpm (Steps/Minute): 7.5 mph (8 min. mile) Running
180 bpm (Steps/Minute): 8.8-9 mph (7 min. mile) Running
190 bpm (Steps/Minute): 10-12 mph (5-6 min. mile) Running
TEN MOST URGENT QUESTIONS WALKERS AND RUNNERS SHOULD ASK TO DETERMINE THE RIGHT MUSIC:
1. Right bpm (steps per minute) for single tempo or interval or HIIT Training?
2. Is Music non-jarring low-impact ? (Is the beat concussion or cushioning)
5. Does stride frequency meet compliance for health and fitness maintenance, Borg Scale, Target Heart Rate, V02 requirements?
6. Was music ever tested in research or independent medical laboratory studies?
7. Was music favorably reviewed or critically acclaimed in multiple reviews in reputable journals , magazines, newspapers, and newsletters?
8. Have well known clients or corporation reviewed or used the music?
9. Good references, recommendations, testimonials for the music?
10. Does the single track song take you on a saga or journey like a short story or chapter in a book or does the entire music album tracks function like your own personal fitness film score and last long enough for workout to take you through your own entire drama and mood swings of your walking and running journey? One of my greatest inspirations as a composer did not come from a musician, but a mime artist in front of a museum in New York City. They could tell a whole story without ever making a sound. This had such a profound impact on me demonstrating the urgency that a song or soundtrack should tell a story whether or not there are lyrics. Music for runners, walkers, and cyclists should do the same thing.
Our music meets all 10 criteria!
MENTAL HEALTH, PTSD, STRESS MANAGEMENT, REHABILITATION & RECOVERY:
Part of what we created for NASA was environment replication, particularly nature, and movement in nature. But the applications are also for people in confined environments where they are isolated from nature. But our Rogue River and Tree Rhapsody recordings in 3-D sound are also for stress management, depression, PTSD, etc. For example, in all of the therapies you are engaged in, you could put headphones on a client you are counseling of our river recording and tell them to imagine they are being transported down the Rogue River in Oregon. Have them close their eyes. Our river recording is not just the sound of the river, but you actually can feel and hear yourself moving down the river because we captured this with our technology. You will hear the rapids in the distance gradually approach as the volume (amplitude) increases, then gradually recede behind you, as the volume decreases and fades away. You will even sense the raft rotating in which phase shifting and Doppler Effect. You experience sort of a depth perception and peripheral auditory vision.
To fully experience this, listen to a few minute sample of the full hour of our Rogue River Journey below.
One more thing, don’t crank the volume thinking there nothing happening…at time the sound is very subtle…so we suggest a level about 1/4 maximum volume, then adjust the volume at the highest level you are comfortable with, wearing headphones during the loudest rapids sound.
One of the most important goals you have in mind in counseling and therapy, is to transport clients and patients psychologically from a very dark place to a place of great light and freedom.
Caution: This recording 3-D sound is very subtle. So don’t crank the volume thinking there is nothing happening…at time the sound is very soft and distant…so suggest 3-4 volume level (about 1/4 max), to hear 3:42 minute sampler below…adjust volume at the highest level you are comfortable with, in headphones during the loudest and most ferocious rapids sound.
ROGUE RIVER JOURNEY AS A TREADMILL WALKING AND RUNNING, STATIONARY BIKE TOOL:
But this recording is also useful for walkers and runners on treadmills at home or at a fitness center, not for stress management, but to experience moving forward while you walk or run (or stationary bike), because let's face it, when you are on a treadmill or stationary bike you are really going nowhere. So experience the illusion of travel and changing geography. This was another reason NASA was interested because even though astronauts are going 17,000 mph, they have no sensation of movement. NASA wanted to replicate this while they are in Space.
So put your headphones on and hear and feel yourself being transported down Oregon's Rogue River:
ROGUE RIVER JOURNEY:
"Running in the Spirit" @ 154 bpm (Steps/Min) now available at: https://store.cdbaby.com/cd/jamessundquist3
Conducted by Dr. Bruce E. Becker, M.D. , M.S., Physiatrist,
President National Aquatics & Sports Medicine Institute
President National Aquatics & Sports Medicine Institute
DISCLAIMER: Before beginning any exercise program, we advise users of our personalized pace exercise music, to consult with their physician. The exercise music contained in these protocols is in no way intended as a substitute for medical counseling. The producer, author, and composer of this music and text disclaim liability or loss, personal or otherwise, resulting from the use of the range of paces (bpm) or step per minute of this program.