Exercise Distractions Backfire: Why Focus Beats Multitasking

Personal data reveals passive workouts yield minimal results

A former advocate for using distractions during cardio workouts has reversed his stance, revealing that personal data analysis demonstrated significantly reduced effectiveness. The writer, who previously recommended multitasking during tedious exercise, now urges others to consider a more focused approach.

The Illusion of Productivity

The belief that multitasking is beneficial has been debunked. Attempting to do two things simultaneously splits focus and energy, resulting in less effective execution of both tasks. The author admits to a past system where favorite TV shows were exclusive to treadmill or elliptical sessions, reasoning that any exercise was better than none. However, he now recognizes that concentrated effort yields superior outcomes.

This realization intensified when Peloton introduced YouTube streaming for its equipment users. Initially enthusiastic, the author found that cycling while watching music videos led to less taxing and less effective workouts.

Data Confirms Reduced Output

Upon reviewing his Peloton workout data, the author found concrete evidence supporting this observation. Sessions involving YouTube viewing showed substantially lower calorie burn, output, resistance, cadence, speed, and distance compared to other activities on the bike. In one instance, a 17-minute ride with YouTube yielded only 57 calories burned, with resistance set at a mere 32% and an average speed of 10.8 mph.

The author’s fitness goals have evolved from general activity to specific targets for weight loss, muscle gain, and skill development within strict timelines. Distracted workouts now hinder these objectives.

Scientific studies corroborate these findings, indicating that distractions negatively impact workout performance, with the exception of music. Listening to music can enhance effort and performance, a phenomenon the author personally experiences with the right playlist, as reflected in his Apple Watch data.

When Distraction Can Serve a Purpose

For individuals whose primary goal is simply to increase workout frequency or establish a routine, enjoyable distractions might be beneficial. Research suggests that pleasant diversions can amplify the positive mood effects of exercise. Therefore, watching a show or listening to a podcast while jogging might be suitable if the motivation stems from improved well-being.

However, for those driven by the feeling of accomplishment from hard work, caution is advised. Distractions like television can not only lower heart rate during cardio but also diminish perceived effort. This can lead to a sense of complacency, potentially hindering motivation without the user realizing that greater intensity is achievable by simply removing the distraction.