Fight for Air Climb is approaching. GET READY
10 tips to get ready
1. The best and most important thing you can do for training is to climb stairs. Begin with a 10-minute workout using real stairs each week. You can also follow-up with your local event manager to see if there are any trainings available before the event.
2. Remember to always warm-up your muscles before you begin to climb. Once you start, pick a tempo that feels right to you and stick with it. Once you get the steps down, you can begin working at a quicker pace.
3. To improve your cardiovascular fitness during training, mix in different speeds and effort levels during your workouts. For example, do 2 minutes of easy climbing followed by 1 minute of maximum effort. As you get more fit, you can increase your maximum effort time to 2 or 3 minutes and keep your recovery pace to 2 minutes.
4. Another way to train is to hit every step on odd floors, and hit every other step on even floors.
5. Keep it interesting by racing against the clock. In your first 5 minutes of training, keep track of how many floors or stairs you finish. Aim to do 2-3 more floors or stairs than the first one, and keep challenging yourself to do more every 5 minutes. Listening to music can also help you propel up the stairs.
6. Flexibility is important to help prevent injuries and recover from sore tight muscles after training. It’s important to stretch for at least 5 minutes after your workouts.
7. Feed your body well while training. Stock up on nutrients, vitamins, and H2O to recover and get stronger. Cut out on sodas, juices, and sugary drinks. Eat a wide variety of fruits and vegetables, lean proteins, and healthy fats. Increase your carbohydrate intake slightly, but keep it under control. Oatmeal, brown rice, and yams are good choices. Stay away from white pasta, white potatoes, and white bread because these foods are too processed and will spike your blood sugar too quickly.
8. Relax and be confident in yourself. Mentally prepare yourself the night before the Climb. Picture climbing
9. The day of the event, wear comfortable shoes and have a bottle of water at hand. Drink enough water before, during, and after the climb. Warm-up exercises are provided for you 15 minutes before you climb.
10. HAVE FUN! This is a fun event after all. Thank you for joining us in the fight for healthy lungs and healthy