There are thousands of different ways to get fit, from yoga to cycling to soccer. The hard part is finding the one that suits you best. Indoor rock climbing is a fast growing sport- no matter where you live, there is almost certainly an indoor climbing gym not too far away and if you’re in a major city there could be a dozen to choose from. The vast majority welcome beginners and are more than happy to provide qualified instructors to quite literally show you the ropes. Once you’re comfortable, you can move on to climbing independently.
It’s Not Just About The Upper Body
While dedicated climbers do have sculpted shoulders and impressive arms, climbing isn’t just a matter of upper body strength. Take a look at the best climbers in the gym or flip through a climbing magazine and you’ll many more lean figures than bulky ones. Climbing will improve arm strength but it won’t build huge muscle mass- that stuff is heavy!
It’ll also help your core. Lats and abs are just as important to a climbing body as biceps. As your climbing gets better and you start to tackle more technical routes, core muscles will start to get a real workout. You’ll also start to test and improve flexibility and develop a new level of balance.
Don’t You Have To Be Tall?
Absolutely not. For years, the most sought-after prize in American climbing was a free and complete ascent of ‘The Nose’ in Yosemite National Park. Almost 3000 feet high and incredibly difficult, it remained unconquered until 1993. In that year Lynn Hill- a woman who stands just over five feet high- showed the climbing world what strength, skill, and agility can really do. The feat remained unrepeated for more than a decade.
In a mixed group of beginner climbers with a similar fitness level, taller and stronger men do tend to excel at first but when the climbs start to become less straightforward after a few sessions they’re often overtaken by the shorter members of the group, who have been quietly developing good technique, flexibility, and problem-solving skills to make up for their lack of reach. You don’t have to be tall to be a great climber.
The Mental Game
Indoor climbing is very safe, particularly at the beginner level. You risk a fall no bigger than a foot or so and climbing ropes are stretchy and bouncy so all falls are cushioned. It’s only natural to be nervous when you start out but don’t worry. All beginners feel exactly the same, and even the best outdoor climbers aren’t entirely free from fear.
Don’t see being afraid as a bad thing. With time and practice, you can learn to assess risk with a dispassionate eye, make decisions under pressure, and commit to your choices. The mental game is as much a part of climbing as improving muscle power and developing precise footwork.
Just as you’ll be able to use your improved physical strength outside the climbing gym, this kind of emotional fitness can come in handy in other aspects of life. Climbing teaches you that the point where you first imagine you’re going to fall is usually quite a long way from the point where you are really are about to slip off. You are stronger than you think you are!
Common Injuries
Fall-related injuries are very rare in beginner climbers. Listen to the instructor and you’ll do just fine. However, you can pick up irritating overuse injuries in any gym. The elbow and finger joints are the most likely to cause problems. If you fall in love with climbing (and it is incredibly addictive) remember that your bicep and tricep strength will improve faster than tendon strength.
The easiest way to avoid tendon injuries is to mix up your climbing. Resist the temptation to spend all your time on steep, overhanging routes that work your arms, even though you may find these easier than vertical climbs of the same grade with small holds and tricky moves. Mix up the overhangs with vertical and slab (easy angled) routes that call for balance and precision.
And last but not least, if you get sharp, stabbing pains in any joint, stop climbing and rest!
Cross Training
Even hardcore climbers try not to hit the rock more than two days in a row. For the most effective fitness gains, alternate your climbing upper body/core sessions with cardio workouts. Some climbers also use yoga or targeted gym sessions to make sure they don’t develop a muscle imbalance from too much pulling and not enough pushing.
Photo courtesy of: http://www.flickr.com/photos/mariachily/5186232915/
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