The next time you hit the gym, make sure you pack some good tunes because music can do more than distract you from the current task at hand; it can actually motivate you to push yourself further. Music will almost always inspire you to work out longer and harder, explains nutritionist Alexa Fishback, MS, RD, author of the forthcoming The Daily Fix. So pull out your headphones and mp3 players.

Choosing the music is half the fun. “Just spending some time making a workout mix you’re pumped about will motivate you to get to the gym in the first place,” says Fishback. However, it is worth thinking about your type of workout. For high-intensity sports like running and spinning, pick songs with a fast tempo (in the music world, tempo best corresponds with a high number of beats per minute, also called BPM), because, says orthopedist Dr. Laith M. Jazrawi, the pace of the music works in concert with your heart. In other words, faster music equals increased heart rate and breathing, which will in turn push you to move faster during your workout. As a bonus, explains Dr. Orrin Sherman, chief of NYU’s sports medicine division, up-tempo music triggers the limbic system more quickly, which is what ultimately produces the euphoria of a “runner's high.” (The other function of the limbic system? Sexual arousal!)

However, even slow music (“Chariots of Fire,” anyone?) can keep you thinking positive during your workout. “Mellow music is calming, which reduces stress, blood pressure, and heart rate,” says Dr. Sherman. So try it with yoga and stretching.

More intense workouts, like running, work best with music in the 147 to 160 BPM range. Think along the lines of “Born to Run” by Bruce Springsteen (150 BPM), “Hey Ya” by Outkast (160 BPM), or “Lose Yourself” by Eminem (170 BPM). Walkers, on the other hand, might opt for music on the lower end of the BPM spectrum. These include hits like “This Love” by Maroon 5 (94 BPM) or “Smooth” by Santana (116 BPM).

Finding the right playlist is easy online. Try Run2rRhythm (techno music) and JogTunes (contemporary mainstream music). Both sites help you synchronize your desired level of intensity with the beat of different songs so you can land on the ideal BPM for your workout.

For the less detail-oriented among us, Fiql’s mission—“to be the best resource for music playlists”—says it all. The site allows you to tag, create, share, and download playlists and also to choose music according to your workout mood: gloomy, aggressive, excited, chill, etc.

Finally, if you’re just looking for a little incentive—and are curious to know how stars like Carrie Underwood and Rihanna stay motivated for hours on end at the gym—both Shape and Fitness feature playlists from your favorite celebrities.

Bringing music into your fitness experience can make it more enjoyable, and therefore you’ll be more likely to stick with it. Just always make sure to choose music that gets you grooving!