The climbing you see in the Olympics looks intimidating, but recreational climbers can start small. And with more than 600 climbing gyms across the country, the sport can be a regular part of any workout routine.
Alta Climbing & Fitness and bouldering, which involves low rock formations without a rope, work nearly all of the body’s muscles. But it’s also a mind-body workout, with mental agility just as important as physical strength.
In comparison to split routines that focus on particular muscle groups each day (for example chest and shoulders on one day, arms on the next, legs on another), full-body workouts work multiple muscle groups in a single session. This allows you to achieve fitness results with fewer workouts per week and is ideal for busy schedules.
These comprehensive workouts also ensure that all major muscle groups are trained, promoting strength and endurance throughout the entire body. Exercises like squats, deadlifts, and push-ups are examples of multi-joint compound exercises that target several muscles at once. While this type of training is typically more intense than isolation exercises, it also burns more calories in a shorter amount of time.
However, it is important to note that incorporating full-body workouts into your fitness routine should be done carefully to prevent overtraining and ensure adequate recovery. It is recommended to limit the number of days per week you train with full-body exercises to two or three times, allowing for sufficient rest between sessions.
Whether you’re looking for a full-body workout or just want to try something new, indoor rock climbing is an excellent option. At Reach Climbing and Fitness, we offer a variety of events, classes, and camp sessions for beginners to advanced climbers, as well as a state-of-the-art gym with rock walls and fitness equipment. Sign up today to learn how you can get started with this fun and rewarding activity!
It’s a Cardiovascular Workout
The heart and lungs are vital organs in your body, and they work together to transport oxygen throughout the body for use by muscles. Exercise that increases the activity of these organs is called cardiovascular (or aerobic) exercise. Aerobic activities are vigorous, repetitive exercises that cause large muscle groups to move rhythmically. These activities require you to breathe deeply, maximizing the amount of oxygen in your blood and helping you to use it efficiently.
For an activity to count as cardio, it must raise your heart rate and breathing significantly above your resting levels for an extended period of time. That’s why activities like lifting weights, using machines, and jogging don’t qualify.
Exercise that counts as cardio helps improve and maintain cardiovascular fitness, which is associated with a variety of health benefits including a lower risk of obesity, high blood pressure, diabetes, heart disease, and stroke. It also improves blood sugar regulation, decreases stress on the pancreas, and promotes a healthy gut microbiome.
It’s important to talk with your doctor before starting any new exercise routine. They can tell you if the workout is safe for your specific situation and can give recommendations on how much exercise is beneficial. It is also a good idea to join a group exercise class where an instructor can make sure you’re doing the workout correctly and safely. They can also provide modifications, if necessary, to reduce your risk of injury.
It’s a Total Body Workout
Incorporating full body workouts into your training allows you to stimulate all of your major muscle groups in one session. This is different from training splits, where you separate out your muscles to work on them one day a week. For example, a chest and back day would be followed by a legs and core day. With a total-body workout, you get more bang for your buck and will build muscle faster.
Climbing is a great workout for the entire body, but to reach your climbing potential you need to build up your endurance and strength. You can find both of these through a high-intensity workout with an experienced trainer. During this workout, you will perform calisthenics and weight training exercises that will prepare you to climb your best and also burn lots of calories!
If you are looking for a fun and interesting workout that will also burn loads of calories, sign up for a fitness class at Brooklyn Boulders. Classes are led by an experienced personal trainer and are $20 per session for non-members (free for members!).
Formerly known as The Cliffs at Gowanus, this massive gym in Brooklyn has everything you need for a rock climbing adventure. They offer climbing, yoga, high-intensity interval training, and even an introductory program called Beginner to Badass that takes you from newbie to seasoned climber in just a month.
It’s a Stress Buster
In the age of constantly connected screens, climbing offers a unique form of escape. The unwavering concentration needed to navigate a route takes climbers into a state of flow, allowing them to forget about life’s stresses and focus on the present moment. Climbing also fosters a sense of accomplishment and builds confidence, which can have a positive impact on mood.
Climbing is an active exercise that targets all major muscle groups of the body. In addition, climbing challenges the brain by requiring decision-making and planning. This can help improve mental health, boost coping skills and reduce anxiety. In fact, climbing can be so beneficial for the mind that hospitals recommend it to traumatic brain injury patients.
Climbers build their confidence by achieving goals that they set for themselves, such as making it to the top of a route or completing a specific challenge. In addition, climbing encourages a “can-do” attitude and helps develop mental strength by encouraging participants to push past their limits. For these reasons, climbing is a great stress buster that can help people feel happier and more confident both inside and outside the gym.
It’s a Social Activity
Climbing gyms are bustling hubs that bring together climbers of all skill levels for a common purpose: to challenge themselves, encourage one another and push themselves to the next level. Participation in the sport fosters a sense of community and builds camaraderie that extends beyond the walls of the gym.
In addition to the physical benefits, climbing also improves brain function, particularly in the area of problem-solving. The ability to think strategically and anticipate what’s ahead of you is a crucial skill to have on the wall and in life.
Moreover, climbing is great for balance and flexibility. Because the body is constantly adjusting position to accommodate the many hand and foot holds, the muscles in the arms, hands and legs develop greater flexibility and coordination. This flexibility also helps your balance and proprioception, the body’s ability to sense movement, action and location.
While it is fun to go into the gym and simply climb whatever you feel like, if you’re interested in making performance gains, it’s best to have session goals and an outline of what you want to accomplish before you squeeze yourself into your climbing shoes. For some, the structure of setting a goal or a plan will be enough to help keep them motivated and on track.
It’s a Challenge
Climbing is a challenging sport that requires both physical and mental strength. It promotes problem-solving skills, and it’s an ongoing competition with yourself to improve your own performance. This mental stimulation is a great break from the monotony of mindless jogging around your block or pounding it out on a treadmill.
Most people cite the challenge, camaraderie, and connection with nature (if climbing is outdoors) as top reasons for loving this exercise. It also challenges every muscle in your body, from the fingers and forearms to your core and legs. Many advanced climbers rely on their legs as much as their arms to ascend the wall. In fact, you can perform a pistol squat while you’re climbing, which helps you stay balanced and on the path to reaching the top.
Most new climbers are encouraged to participate in a training session with an experienced instructor before they try their first route. This helps prevent injuries and ensures safety. You can even find a friend to belay for you, which allows them to control the rope from the ground and assist you in climbing. Using belay can also make the experience more fun and help you get comfortable with the movement. You can find belay instructors at most gyms or look for a climbing partner online through local climbing groups. This is a great way to meet other climbers and build your community of fellow enthusiasts.