Murphy here and real quick I want to give you an awesome idea on how you can Train Hard with your High Intensity Intervals and Have FUN at the same time.
I know, I know, every time I tell my members we're going to have FUN today they look at me like I'm crazy - maybe our ideas of a FUN time are different but I HATE cardio so any way that I can mix it up and not have to go for a long boring run or pedal on a freaking Eliptical Machine is indeed FUN to me!
As you know (or should know) if you want to Burn Fat and Stimulate more muscle and strength, you need to be doing High Intensity work. This means short burst of all out effort coupled with lower intensity for time or reps.
One way we accomplish this at MXT is with our Agility Course. It's set up to give you the perfect blend of Speed, Coordination, Balance, Strength, Explosive Power and Agility.
Here's why the Agility Courses works so well.
- Raises your bodies resting metabolic rate - Burn More Fat every hour, every day
- Enhances your neural pathways - helps with overall performance, balance, agility and coordination
- Helps Overall Body Strength - Your muscles will become stronger
- Increases Cardiovascular Endurance - Stronger heart and respiratory system
- It's QUICK - It doesn't take hours of work - a simple 10-20 minute workout is all you need!
As you know, when you train with high intensity you force the body to use more oxygen compared to steady state cardio. Think Sprints vs a 1 mile run. How far do you think you'd get if you tried an all out sprint for 1 mile straight?
The agility course does this automatically as you are mixing up fast paced movement such as sprints along with slower performance types of movements, hurdles, tire runs, jumps, etc.
We never take long runs in the wee hours of the morning with our MXT training group, however it never fails to get feedback from members who enjoy running that they can run longer and faster due to our short HIIT at MXT.
This is because they have increased their overall cardiovascular endurance and respiratory system much more efficiently than running alone ever will.
This is because they have increased their overall cardiovascular endurance and respiratory system much more efficiently than running alone ever will.
One very cool thing about training with obstacles such as an agility course is that you also enhance your neural path ways - meaning you get smarter when you train this way amongst many other benefits such as providing more blood flow and oxygen to the brain.
Think of your mind and body as a giant computer. It learns new skills. When you challenge it, it figures out what it needs to do to accomplish the task easier.
My members often hear me say, "Make that mind and body connection," and I do this for one very specific reason - to enhance their neural path ways and create that focus and awareness of what they're doing at all times.
My members often hear me say, "Make that mind and body connection," and I do this for one very specific reason - to enhance their neural path ways and create that focus and awareness of what they're doing at all times.
Think about a child who's first learning to walk. They first must learn to stand, then balance, then take their first steps. When starting they'll use something to pull themselves up onto their feet and fall many times but the neural path ways are learning and strengthening through each attempt until finally the child is able to stand on their own, walk and eventually run.
It's the same thing with your training and agility course's will take you from crawling to running, recruiting more muscular tension and explosion which leads into the next benefit - overall strength!
Your muscular skeletal system will definitely reap the benefits of getting stronger through the use of agility training and when you mix in strength training and / or explosive exercises such as pushups, monkey bars, various jumps, etc, you'll only enhance it even more!
It's easy to see why you would not only get a great cardiovascular workout from agility course training but also muscular strength, endurance, coordination, speed, explosive power and ultimately FAT LOSS!
Check out this video of some of our different agility courses we've done over the years... Are we having FUN or What?!
I'm sure this has given you some creative ideas of how to set up your own agility course but here are some quick tips to help you out.
How to Set Up Your Own Agility Course
- You don't need a lot of equipment - use anything that you can step through, jump over, crawl under, climb over, etc.
- You can get tires for FREE (I picked mine up at the local Harley Davidson Shop - saved them on deposal costs and they are the perfect size for running through)
- Set it up in your backyard or utilize the local playground
- Set a timer and see how many rounds you can do in 1 minute, 2 minutes, 4 minutes, etc.
- Get a group together and have FUN with this one :D
Get Work Done!
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