Fitness Challenge

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If you already have a LungUSA.org website account or if you have ALREADY REGISTERED FOR THIS EVENT: During the social networking validation step, select the option labeled “Have an account already? Log in here”.
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More detailed help is available in the “Registration Instructions” under the FAQ menu.

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4 Ways to Participate

Start a Team
Choose this if you would like to start your own team for your friends, family, or company. You will have the opportunity to set up your team, create a team page, and also have a personal fundraising page.
Join a Team
Choose this if you want to join a team that has already been set up by your team captain. You will be able to see how your fundraising supports your team and you will also be able to have a personal fundraising page. Even if you join a team, you are still required to raise the minimum fundraising amount for an individual.
Join as an Individual
Choose this if you are not starting or joining a team and would prefer to participate as an individual. You will be able to set up a personal fundraising page to share with your friends to support your fundraising efforts.
Volunteer
If you prefer not to participate but would rather volunteer for the event, click here. You will still be able to join a team and set up a personal fundraising page if you wish to raise money for the event.

Donate

3 Ways to Donate

Sponsor a Climber
Choose this if you would like to donate to a specific individual. Your donation will increase the fundraising total for the specific individual. If that individual is on a team, it will also increase the team's fundraising total. You will be able to search for a specific participant to which to donate.
Donate to a Team
Choose this if you would like donate to a team and not a specific participant. Your donation will increase the team fundraising total but not a specific individual on the team. You will be able to search for a specific team to which to donate.
Donate to the Event
Choose this if you would like to donate to the overall event and not to a team or individual. Your donation will increase the fundraising total on the event thermometer but will not support a specific team or individual participant. You will not be able to search for a specific team or individual participant to which to donate.

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Stair climbing is a great sport that improves the fitness level of each participant and burns more calories than walking or running. To climb successfully, the American Lung Association strongly urges all participants to train before embarking on the ascent.

To help you prepare, we’ve assembled a Fitness Training Guide with tips, exercises, and a complete training schedule to help you do your best. Below are a few tips to get you started:

Always warm up your muscles and stretch before you begin.

Pick a tempo that feels right to you and stick with it. Once you get the steps down, you can begin working with a quicker pace.
Place your entire foot on the step each time you climb. Keep your arms by your sides or hold onto the handrails.
Keep a bottle of water at the top of the stairs so you don’t have to carry it with you. Have a snack available if you feel low on energy.
Listen to music! It will help propel you up the stairs.
Cool down. Take a quick walk and stretch major muscle groups.

As always, be sure to consult your physician before beginning any new fitness routine.

Sample Work-Outs Brought to you by Bonza Bodies:
Do you have access to a stairwell but want a work-out that is more than just running-up and taking the elevator down? Enjoy these sample 20-minute work-outs (based on a 14 story building) compliments of Bonza Bodies Fitness.

Workout #1:

1) Round 1: Complete full round (Basement to 14th flr) of stair walking at 5/10 intensity (goal: 5 min.)

2) Round 2: One full round of stairs at 5/10 intensity up until 6th floor, then 7/10 intensity to the 12th floor (goal: 4 min.)

3) Round 3: One full round of stairs - 3/10 intensity even numbered floors, 7/10 intensity odd numbered floors (goal: 3:30 min.)

4) Round 4: One full round of stairs at 5/10 intensity (goal: slightly faster than first 5/10 intensity)

Throughout: stretch, rest, drink break, repeat as desired.

Workout #2

1) Round 1: walk stairs at 6/10 intensity (goal 4:40mins)

2) Round 2: odd numbered floors 2 steps at a time, even numbered 1 step at a time

3) Round 3: odd numbered floors 2 steps at a time, left leg only; even numbered floors 2 steps at a time, right leg only.

4) Round 4: walk full round of stairs at race pace intensity (goal 3:00)

Weekly Training Tips Brought to you by Colorado Athletic Club:
When doing cardiovascular exercise, it is always good idea to focus on 3 specific aspects of your cardio. #1-Mode of exercise, #2 Intensity, #3 Duration. Try to always change up what you are doing specifically with the mode of exercise to keep your body guessing. Certain metabolic pathways are utilized slightly differently when using a bike, versus a session in the pool. This variety can be very useful in maximizing your calorie burn and overall results. The intensity levels should be varied for this reason as well. At various intensity levels, the body uses fat and carbohydrates at various levels. By changing your intensity, your body will get used to switching energy systems which can be extremely beneficial at increasing metabolic rates at rest (home, work, relaxing, etc). Lastly, duration should be a minimum of 40 min. This gives your metabolism to warm up and gives the exerciser the best chance scenario to burn as much fat as possible during your workouts.

Throughout: stretch, rest, drink break, repeat as desired.

Workout #3

1) Round 1: Walk at 5/10 intensity - measure time and divide total seconds by 7 to get time per 2 floors

2) Round 2: Walk at 2 floors speed, pacing yourself

3) Round 3: Walk at 2 floors speed minus 5 seconds

4) Round 4: If successful at round 3: try to walk at 2 floors speed minus 7 seconds otherwise repeat round 3 at 2 floor speed minus 3 seconds

5) Round 5: Sprint floors 3, 7, 10, 14. Slowly walk all other floors

Denver, CO 2012 Fight for Air Climb

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American Lung Association - Fighting for Air