Climbing

Climbing Basics

Climbing Workout Overcome your vertically challenged existence by climbing the walls -- literally. Sports climbing is one of the best ways to build strength, balance and coordination without setting foot in the weight room.

You climb a wall riddled with foot- and handholds while tied to one end of a rope. Your partner controls the other end of the rope, so you are safe and secure.

Climbing is a good total body workout. It promotes endurance and cardiovascular health, muscle and bone strength, and flexibility, without the tedium that some exercises can induce.

For some, climbing is primarily a fitness routine. For others, it becomes part of a quest for enlightenment and harmony. You might just start out in the neighborhood gym and end up scaling a monolith in Utah or a cliff in Yosemite.

Upside of Climbing

This activity requires and develops the perfect blend of physical prowess, mental toughness and cerebral dexterity.
You'll get so involved in the process you'll forget it's exercise.
This is one exercise that will not make you yawn.
If you graduate to outdoor climbing, you can enjoy amazing views of some of the most beautiful places in the world.

Downside of Climbing

You have to invest a lot of time to become a proficient climber.
You need a partner to "belay" you (manage the climbing rope), so this is not a solo venture.
If you’re not young and in shape like many climbers are and don’t know their lingo, you might feel intimidated starting out.
Climbing requires a lot of complicated gear, scrupulous safety measures. Plus, if you get serious about participating, it’s not exactly inexpensive.

Is Climbing for You?

This chart can help you see how climbing fits your goals and lifestyle concerns.

Body Parts Worked	All over, especially the hands, arms, legs, core and cardiovascular system.
Calories Burned	About 750 an hour for a 150-pound person, 1,000 for a 200-pound person.
Gear	A harness, climbing shoes, chalk bag, unrestrictive workout clothing. The ropes, hooks and other heavy-duty equipment are typically provided by the climbing facility but you’ll have to rent or provide your own.
Location	More and more gyms have climbing walls. You can also sports climb outdoors on rock formations, depending on the weather and where you live. Most climbing gyms require that you take an instructional course and participate only when there’s a qualified staff member overseeing the facilities.
Time	30 minutes to 3 hours.
Schedule/Flexibility	Can fit most schedules, when the facility is open – or when climate and geography permit outdoor climbing.

Climbing Tips

When you first start, know that you'll tire quickly and suffer from soreness the day after, especially in the forearms, back and shoulders.
Climb with a more experienced climber when you’re first starting out – you can get invaluable tips and suggestions.
If you’re interested in climbing outdoors, you can gain confidence by first learning in a climbing gym and improving your technique and abilities. Hire a guide for outdoor excursions.
Climbing instructors can also teach you important relevant matters such as nutrition, route setting and knot tying.

Liz Neporent, MA on Climbing

A general year-round fitness program including stretching, muscle strengthening and aerobic conditioning will enhance your climbing skills and reduce the risk of injury.

Some facilities offer classes not only in climbing but also in fitness training that is geared toward climbing. Or, you may be able to identify your own shortcomings, such as insufficient arm strength, and work on solutions, such as chin-ups and forearm exercises.

If you like what climbing has to offer but don't like being any higher off the ground than the top of your aerobic step bench, try "bouldering," a form of climbing that involves moving across a low wall.

You can even install climbing walls or bouldering set-ups at home – you might have seen people doing this on TV home improvement shows.

iVillagers on Climbing

"18 years ago I took my first climb and haven't stopped since. I was carrying 30 pounds of extra fat, but soon found my whole body getting stronger and lighter. For the first time in my life, exercise was a huge thrill!" -- An iVillager

"If you're really into pretty hands and nails, climbing may not be the sport for you. It can be pretty destructive. But try it -- you might find that you like it better than your nails!" -- An iVillager

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