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.
We have teamed up with the trainers at Designed Training to provide you with training tips that will help start your training off on the right foot. Designed Training will be providing monthly tips until we are a month out from the climb. Starting in January, weekly tips will be posted in order to help you maximize your training regime.
The fall is a great time to be outdoors! The weather is perfect for working out. Our September tip is to find a local high school or college athletic field, and to practice the stairs there. Even if you don’t have access to a building with several floors, anyone can get access to an athletic field.
October Tip: Along with training for cardiovascular endurance, start building muscular endurance as well. If you normally strength train with standard 8-15 repetition sets, choose one work out per week, and perform your exercises with sets of 50 to 100 reps. Obviously, a much lighter weight will be necessary. Start now, and your body will be ready to Scale 360 State Street in February!