Rock Climbing :: Fitness

Rock Climbing
by author Tanya Tiessen, BCRPA, ACE PT, MS

In the last decade, the sport of rock climbing, once only seen as an extreme sport on the Outdoor Life Network, has become a mainstream sport. The number of participants grows annually.

The popularity of indoor rock climbing facilities has increased, too, and not only athletes attempt this sport but also ordinary people looking for both physical and mental challenge and children looking for fun. Whether you are a seasoned outdoor enthusiast or someone who finds the thought of working out at a fitness centre boring, rock climbing is an excellent exercise alternative.

Indoors or Out

Indoor climbing centres offer the challenges of climbing that you’ll find on natural outdoor structures–simply indoors. Many people question the authenticity of indoor climbing; while indoor and outdoor climbing differ, the strength, endurance, power, flexibility, and skill gained through indoor climbing will definitely aid you in an outdoor climb. Indoor climbing is also available when the weather makes outdoor pursuits inaccessible during the winter months. Climbs can vary in length and difficulty both indoors and outdoors.

Rock climbing is a multi-dimensional sport from a fitness perspective. The activity requires strength and flexibility as well as a high degree of endurance and skill. It also offers a balance between physical exercise and mental discipline. Many climbers report a heightened sense of self-confidence and independence as a result of gaining new skills and successfully completing challenging climbs.

What to Expect

As you begin to rock climb, your body will be forced into some positions it may never have visited previously. Rock climbing is made up of a series of reaches with both your hands and feet. New climbers report sore forearms, hands, fingers, and calf muscles.

Beginners will start with easier climbs, first learning how to tie the safety knots and fasten their harnesses and helmets. Only then are they ready to attempt to climb under the supervision and aid of a trained guide. There are a number of safety and equipment issues to be learned prior to climbing without guidance.

As you begin to learn to reach and stretch your limbs to find the very tiny holds that your fingers and toes will grip desperately, in order to stay on the wall, your body will be working to provide balance, coordination, and mental focus.

Body Benefits

Climbers will quickly begin to develop arm, back, finger, and core strength as a result of the many reaches and holds that are repeated over and over through the completion of one climb. Climbers are successful with more difficult ascents only after working to improve the strength and endurance of their calves, shoulders, and core; their agility; strength-to-weight ratio; and flexibility in hips and hamstrings.

Rock climbing is an excellent sport to participate in to increase your level of fitness. If you have ever thought about giving rock climbing a try, start with an online search for a local indoor facility. Soon you’ll be climbing the walls!

Rock Climbing Addresses Four of the Five Components of Physical Fitness

muscular strength
muscular endurance
body composition
flexibility

Tanya Tiessen, BCRPA, ACE PT, MS, teaches physical education and aerobics and is a personal trainer. She has more than 12 years experience in the fitness industry.

Source: alive #283, May 2006

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