These jams raise your mood — and your heart rate while exercising By Candy Schulman Originally Published in AARP June 05, 2026 Exercise goes with music like fitness goes with health. Runners plug into earbuds. Spin classes blast upbeat songs. Home exercisers move to online video playlists. You might think listening to music while exercising only relieves boredom, but it’s so much more — strong, steady music tempo, known as Beats Per Minute (BPM), has been proven to lift your mood and intensify your focus while increasing performance and endurance. Reprinted with permission. Click here for original article. A study by Harvard Health found that people who listened to music while exercising had slightly faster heart rates, more intense performance benefits and greater enjoyment than those who listened to a podcast or nothing. The songs they chose clocked in at 135 to 142 beats per minute. "Music helps drive energy and set the tone of a cardio workout," says Jenni Lynn Patterson-LaCour, AEA Aquatic Training Specialist and creator of SWET™ (Structured Water Exercise Training). "I love using music to motivate people to push a little harder, but I’ll also lower it at times to focus on form and technique. Once the basics are solid, we can really use the music to build intensity," she says. UH OH! Your water instructor just cancelled class but you're already suited up...What now? Easy! Just grab your Zygo Waterproof Headphones and get in anyway. Workout to your own favorite summertime playlist or stream one of Jenni Lynn's full-length S'WET™ workouts on their app! Zygo Z2 Waterproof Headphones Zygo's new model is a streamlined design with enhanced audio, farther range, longer battery life, lap counting, and on-the-go charging. Stream straight from your phone to the headset to play music, podcasts, audiobooks —any app while you S'WET™. Download the Zygo App for guided audio workouts, a tempo trainer, dynamic leaderboard, and walkie-talkie for live one-way communication. Pairing certain kinds of songs with workout routines can make you feel as upbeat as the music tempo. But beware: In longer, more intense exercise sessions to the beat of high-tempo songs, you might sweat more, your heart rate might increase and you might lose more fluids and electrolytes. The harder you exercise, the more you need to replenish your body with fluids. Patterson-LaCour always gives short water breaks in her 45-minute hydro classes. "Hydrate because you brought it. Hydrate, hydrate," is her motto. Music can also "dampen perceptions of pain and fatigue during a workout, and inspire bursts of effort and endurance," according to Sandee LaMotte in CNN Health’s "The Right Music Playlist Makes Your Workouts More Effective." Studies conclude that although "music can make exercise seem like less effort, it was more beneficial in terms of enhancing physical fitness." Maximum effects were greatest for brisk walking, running, biking and swimming, as opposed to weightlifting and jump roping. In a study by physical experts at Instant Hydration, the most popular workout songs on Spotify are best when used for specific types of workouts. So crank up your beats per minute to have your optimal — and most tuneful — exercise sessions. "Till I Collapse" by Eminem has 2.5 billion monthly streams, Spotify’s most popular workout song. Eminem’s energetic rhythm appears on many gym playlists. At 171.4 beats per minute, this song pairs with running and the most challenging exercises. Run until you almost collapse. "Toxic," by Britney Spears comes in at #2. Her perennial pop hit is perfect for all cardio workouts because of its fast rhythm. If aerobics or dance cardio is your exercise of choice, "Toxic" will spur you on. "Fein," by Travis Scott is the fourth most popular exercise song on Spotify. Its fast pace and a driving deep bass spur you on and is ideal for cycling or steady-state cardio, a consistent routine in moderate intensity for 30 to 90 minutes. "Jimmy Cooks," by Drake pairs with high intensity interval training (HIIT) at a whopping 165.9 beats per minute. Patterson-LaCour has her own personal playlist. "My all-time favorite workout song is 'Maniac' from Flashdance by Michael Sembello. It never fails to get the heart pumping and my class hyped." She also loves "Only Girl in the World" by Rihanna and "Get on the Floor" by Michael Jackson. "Both are great for bringing the energy up and really getting people moving." An essential part of my research was asking two millennial fitness buffs. They always keep me updated on music. Here is their combined playlist: "Show Me How You Burlesque," Christina Aguilera "It’s Raining Men," The Weather Girls "Pump It," Black Eyed Peas "Gypsies, Tramps & Thieves," Cher "Nonstop," Hamilton (Original Broadway Cast Recording) Any/Everything by Missy Elliott Strong women like Cardi B and the I, Tonya soundtrack Bad Bunny for fun, powerful songs How do you discover how many beats per minute are in your favorite songs? It’s easy enough to do on Spotify by entering the name of a song and quickly discovering the tempo. For example, “Untouchable” by Taylor Swift is a whopping 200 BPM. Some songs start out low but build to groundbreaking beats, like “Thousand” by Moby, which soars as high as 1,015 BPM, a Guinness World Record. Build your own playlist with your selected songs based on BPM. You don’t have to rely on contemporary music. Many songs from the 1950s rocked high in beats, such as "Tall Paul" by Annette Funicello, over 200 BPM. You don’t even have to be in an exercise class to get the health benefits of music. Whenever certain songs like “1999” by Prince pop up on my playlist, I get out of my chair and jump into an impromptu solo in my living room, dancing like it’s 1999. ABOUT THE AUTHOR: Candy Schulman’s essays, health, and travel pieces have appeared in AARP, The New York Times, The Washington Post, Next Avenue, Oldster, Parents, Travel & Leisure, among others. She is a creative writing professor at the New School in New York City and a private writing coach. Learn more at candyschulman.com. Because everyone needs a Girlfriend™ Sign up to receive our free weekly newsletter every Thursday. Water workouts just got a major upgrade! Everyone knows the right music can completely change the energy of a workout — and as you read above, now there’s even more research behind it. We’re excited to see Jenni Lynn Patterson-LaCour featured exploring how music can boost mood, motivation, endurance and workout intensity. And when we want to bring that energy into the water, there’s one piece of gear we LOVE: Zygo Waterproof Headphones! With Zygo, you can stream audio straight from your phone while you swim or S’WET™ — whether that’s your favorite high-energy playlist, a podcast, or even a full-length S’WET™ workout in the Zygo app. That means if class gets cancelled, you're traveling, or you simply want to work out on YOUR schedule... grab your Zygo, hit play and GET IN THE WATER. Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

Four incredible S'WET™ instructors from four very different markets share what it really takes to build thriving aquatic fitness businesses beyond the traditional gym model. At our latest S'WET™ SQUAD Quarterly Meeting, we hosted a special panel discussion called Making Waves Beyond the Big Box Gyms, bringing together four accomplished aquatic professionals who have each built successful businesses in their own unique way. Representing four very different communities and business models, our panel included: Kimberly Calder — Jamaica Sherri Freifelder — Pennsylvania Cindy Vance-Brossman — Wisconsin Breanna Anderson — California These S'WET™ Instructors have created thriving independent aquatic businesses by building their own classes, developing specialty programming, cultivating loyal communities, and creating income opportunities well beyond the traditional corporate fitness model. The conversation wasn't about overnight success or "secret formulas." It was an honest discussion about what actually works — and what doesn't. Together, they tackled topics every instructor thinks about: Building confidence outside the corporate fitness world Creating strong aquatic communities Retention and sustainable programming Growing your own aquatic presence Creating new opportunities and income streams What followed was exactly what we'd hoped for: real-world advice from instructors who have faced many of the same challenges as the rest of the S'WET™ community. From finding pool space and attracting participants to setting boundaries, charging what you're worth, and creating loyal clients, each panelist offered practical lessons learned through experience. The following is a short summary of the panel discussion. Active SQUAD Members can re-watch the full conversation on the Quarterly Meeting tab under the Membership Portal. There Isn't One Path to Success One of the first things that became clear was that every instructor's journey looked completely different. For Kimberly Calder, the opportunity existed because aquatic fitness was almost nonexistent in Jamaica. "So for me, it was obvious that the traditional gym model was not satisfying everyone who wanted to exercise, everybody who wanted to be fit and make their doctors happier." She explained that before her, there was only one established aquatic instructor on the island, creating an enormous opportunity to bring something new to her community. Sherri Freifelder never planned on teaching in the water at all. "I was like, teaching the water? What? I never took fitness in the water ever, never exercised in the water, had no idea. But of course, I jumped in the pool and I fell in love and got the bug." That unexpected opportunity eventually led her to leave the traditional gym model and focus on independent instruction. "I realized very quickly that if I taught independently, I could make five, six, seven times the amount of money in one class versus teaching 20 classes a week. So for me, it was more about working smarter, not harder." Surprisingly, for Cindy Vance-Brossman, COVID became the catalyst for growth. "I just didn't want to keep doing water fit and AquaZumba. So I decided to start bringing new other things." Her club embraced specialty programming, allowing her to expand into paid workshops and certifications that created additional income while offering members something unique. Meanwhile, Breanna Anderson and her husband found themselves unexpectedly unemployed when the aquatic therapy company they worked for announced it was closing. Instead of looking for another employer, they chose another path. "We could have closed it up and pursued other jobs, or we could see this adversity as an opportunity." Building a Business Means Solving Problems Our panel was refreshingly honest about the challenges they faced. Kim described leaving a stable corporate career, investing thousands into certifications and equipment, and eventually realizing that working nonstop wasn't sustainable. "My biggest challenge was money, and time. But you find a balance. You just have to be honest to yourself, listen to your body, find a balance." Today she teaches 27 classes each week — but with a schedule intentionally designed to allow time for family, recovery, and business management. Breanna explained that creating workouts was actually the easy part. Learning how to run a business was something entirely different. "When you lease a brick and mortar, you are now responsible for your permits and your licenses and figuring out your business structure and taxes and bookkeeping and insurance..." Fortunately, she found free business mentorship through SCORE, which helped guide them through everything from lease negotiations to financial projections. "They definitely helped us navigate all of those challenges. And that saved us a lot of time and money along the way too." Community Is the Greatest Marketing Tool Perhaps the strongest theme throughout the discussion was that successful instructors don't simply teach classes — they build communities. Kim credits much of her success to consistent communication. "Consistency with everything, not just the quality of your workouts and what you give, but also communication." She treats participants like partners in her business, regularly asking for input on locations, schedules, and programming while keeping everyone informed. "It makes them feel like they're part of a community, and it makes them stay loyal." Cindy focuses on creating personal relationships before and after every class. "I always make a point of going and talking to everybody before or after class." Her classes are known for being challenging, but participants also know they'll be welcomed regardless of fitness level because she always demonstrates modifications. "I always offer options...so everybody feels welcome." For Sherri, everything comes back to branding. "My whole brand from day one has always been inclusion, judgment free and fun." She openly shares her own 120-pound weight loss journey, creating an environment where participants who have never felt comfortable in a gym finally feel like they belong. "If it's not fun, we're not doing it...They're coming to my class because they're going to have a good time." Breanna's approach is deeply personal. "When people feel that they're seen and heard and appreciated, they want to keep coming." From birthday celebrations and client-of-the-month recognition to charity projects and handwritten sympathy cards, every interaction is designed to strengthen relationships. "When you treat your clients like family, you get that loyalty in return." Innovation Creates Opportunity Rather than competing on price alone, each instructor has found success by offering something participants can't get anywhere else. Breanna summed it up perfectly. "We're offering programs that you can't find anywhere else in town." From aquatic personal training and mobile home-pool visits to specialty formats like S'WET™, her boutique business has become known as the place to experience something different. Cindy shared how complimentary classes become the perfect opportunity to introduce members to specialty workshops and paid programming. "I have the opportunity to stand in front of the complimentary classes to explain what the paid classes are that I'm going to have coming up next week. And that's how I can advertise. Kim emphasized that convenience often matters more than having the "perfect" location. "Convenience has been my major thing." Participants are far more likely to stay consistent when classes fit naturally into their schedules. What Didn't Work? One of the most valuable parts of the conversation centered around mistakes. Kim quickly learned that some locations simply weren't worth fighting for. "I just let it go." If a pool owner wasn't reliable or a location wasn't convenient, she moved on rather than wasting energy trying to force it. Cindy discovered that offering too many paid programs at once overwhelmed participants. "You can't have too many." Spacing workshops strategically produced better attendance while protecting her own work-life balance. Sherri established firm business boundaries after another instructor was allowed to teach low-cost classes at one of her pools. "I have a very, very strict rule that that's not allowed." Her experience reinforced the importance of protecting both your business and your professional reputation. Breanna also cautioned instructors against assuming paid advertising is always the answer. "Word of mouth and partnerships have worked far better for gaining new clients than any type of paid advertisement." Advice for New Instructors When asked what they would do if they were starting over today with zero participants, the advice was remarkably consistent: Build trust. Continue learning. Practice your craft. Show up. Sherri offered perhaps the strongest reminder of the afternoon. "Practice your teaching technique so you shine when the opportunity presents itself," she added. "Know your stuff, practice your craft, get education and training and be prepared when you get in front of people." Cindy agreed. Continuing education, certifications, and experience all contribute to long-term success. "Sometimes starting out slow gives you the opportunity to grow as an instructor, and continuing to grow is a key as well. That's going to help build those communities, as you continue to educate yourself, get better, find more certifications, take more trainings." Breanna encouraged instructors to first identify exactly who they want to serve. "Figure out your target customer and then figure out where that customer is." Building referral relationships and strategic partnerships, she explained, creates a much stronger foundation than simply hoping people will discover your classes. The Bottom Line Although their businesses look very different, the four panelists shared a common philosophy. Successful aquatic fitness businesses aren't built overnight. They're built one relationship at a time. One class at a time. One conversation at a time. Whether your dream is to teach one independent class each week or build a full-time aquatic fitness business, the message from Kimberly, Sherri, Cindy, and Breanna was encouraging: Keep learning. Keep showing up. Keep building community. Because when you create genuine value for the people you serve, opportunities have a way of following! About our Panel: Kimberly Calder — Jamaica Kimberly Calder is the founder and lead instructor of Pool Aerobics with Kim in Jamaica. After a conversation with an orthopedic surgeon inspired her to focus on aquatic fitness, she left her auditing career to pursue her passion full-time. Today, she combines education, innovation, and a commitment to helping people move better and live healthier through water-based fitness. Sherri Freifelder — Pennsylvania Sherri Freifelder is an independent aquatic fitness instructor with more than 12 years of experience. She specializes in low-impact Zumba® and aquatic fitness and holds AEA certification, every Zumba specialty license, and S'WET™ Shallow and Silver certifications. Known for creating welcoming, judgment-free classes, Sherri is passionate about making fitness fun, inclusive, and accessible for everyone. Cindy Vance-Brossman — Wisconsin Cindy Vance-Brossman is an AEA-certified aquatic fitness professional with more than 10 years of teaching experience. She specializes in S'WET™, Aqua Zumba®, aqua kickboxing, aquatic personal training, HydroRevolution equipment training, and traditional water fitness. She also holds certifications through NASM, AFAA, and Strong Nation®, and is a certified lifeguard. Outside the pool, she's a black belt in taekwondo, proud grandmother, and self-proclaimed food and wine enthusiast. Breanna Anderson — California Breanna Anderson is the co-owner of Anderson Aquatics in Santa Barbara, California. With more than 20 years as an aquatic physical therapist and over a decade of teaching aquatic fitness, she has built a reputation for innovative programming, including aquatic book club workouts, Pool to 5K training, and specialty fitness classes. She holds certifications in S'WET™, Aqua Yoga, Aqua Combat, and paddleboard fitness, and is passionate about expanding what's possible in aquatic exercise.

Roxanne Simmons — a S'WET™ TRIPLE THREAT SHALLOW, DEEP & SILVER Instructor — recently shared the personal testimonial below as an example of how aquatic fitness can help train fall prevention, and activities of daily living exercises helped her avoid serious injury after an unexpected fall. Roxanne's story is valuable because it demonstrates exactly what S'WET™ Silver was designed to do: translate movements practiced in the pool into skills that improve confidence, independence, and safety in everyday life. Our entire SQUAD is relieved that she's fully recovered and back to doing what she loves! You can find her on deck teaching S'WET™ classes at the Romeoville Aquatic Center in Illinois. S'WET™ Silver • Mondays: 11:30 AM–12:15 PM • Thursdays: 7:00 PM–8:00 PM S'WET™ Shallow • Mondays: 7:00 PM–8:00 PM So, I fell this weekend. On concrete. I was gardening, left a rake on the ground, was too tired to pick it up, and ended up tripping over it. As I was going down, all I could think was: Lord, don't let me fall on my knees or on the hand that I had surgery on. Of course, my instinct was to put both hands out to brace myself for the fall. It felt like everything was happening in slow motion. Then He reminded me: Why are you teaching those Transitional Fall Prevention blocks in your S'WET™ Silver classes if you're not going to use them?! 💡 The light bulb went on. 💡 I immediately remembered the rotational movement we practice called Supine Jack to Cross Ski, where you open your legs and perform a large crossover rotation. Instead of landing on my hands and knees, I rotated my body and fell onto my side, using my forearm and my non-surgical hand to absorb the impact. While I didn't land on my knees, and I protected the hand that had surgery, I laid there for a minute catching my breath, thinking: Okay...now how am I going to get up? There wasn't anyone around to help me. Then I remembered another movement from the Transitional block where we move from a horizontal position to a vertical position. It's the exercise where you tuck your knees into your chest, extend both legs out, tuck your knees back in, and then stand up. Fortunately, I had landed near the side of the garage. I scooted backward toward the wall, braced my hands behind me, tucked my knees into my chest, and slowly pushed myself back up to standing. I was incredibly blessed to walk away from that fall without serious injury. When I went inside and told Ray what had happened, he was understandably concerned. But then he asked why I was smiling. I told him it was because the exercises I teach in class for activities of daily living had actually worked for me in real life! I shared this story with my Silver class this morning. They were relieved that I was okay and encouraged to know that the skills we're practicing today could one day help them, too. So thank you to the S'WET™ team for creating S'WET™ Silver! It has given me the tools not only to help my participants improve their activities of daily living (ADLs), but also helped me avoid what could have been an extremely painful and potentially damaging fall. — Roxanne Simmons, S'WET™ Shallow, Deep & Silver Certified Copyright Disclaimer: All content, including text, images, videos, and other media on this website and blog is owned by Jenni Lynn Fitness and subject to applicable copyright laws and protections. We welcome the use of the information provided for personal, non-commercial purposes. However, you may not reproduce, distribute, modify, or republish any content from this website or blog without prior written permission. We are always open to collaboration and partnerships. If you wish to use any content from this blog, please contact us at JenniLynn@JenniLynnFitness.com to request permission. AI Disclosure: Some photos in our posts may be AI-generated.

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