Looking for something new to mix up your routine this year? Hit the wall—the climbing
wall—for a great total body workout.  Climbing is an excellent complement to your
fitness routine, one that challenges both mind and body. Climbing is also a good way to meet new people since it’s usually done in pairs.

Climbing incorporates all the components of a well-rounded fitness program: cardiovascular training, strength training, balance, and flexibility. You can definitely work up a sweat and raise your heart rate while climbing, especially if you ascend multiple times in a row (or climbing “laps” on the wall).

Climbing targets and strengthens the arms, abs, back, and legs. Developing good core strength, balance, and flexibility (especially in the shoulders and hips) also makes moving up the wall easier.

In addition, indoor climbing offers you a chance to build a different kind of mind-body connection. You’ll train your mind working out how to complete certain moves or figuring out the best place or way to position your foot for your next step. Climbing can also help you focus on the present, relieving stress and blocking out distractions.

Getting Started
Starting on a gym wall is a great introduction to the sport of climbing.
Not only will you learn how to tie into your harness and use a belay
device, but you will also build hand and forearm strength while learning
basic climbing techniques. All of these skills are important to work on
before you tackle any outdoor rock face.

Ready to give it a try it? Here are a few tips to get you started:

1. Warm Up: Like with any physical activity, it’s important to warm your body up before climbing. Some light cardio work for 5-10 minutes is one way. Many climbers will move sideways along the base of the wall (traversing) to warm up, too.
2. Climb Quietly: Place your feet carefully and confidently. If you’re banging your feet into the wall as you step, chances are you’re not in control of your foot position and you’re wasting energy.
3. Hips In: Keep your hips close to the wall to keep your center of gravity in for more stability.
4. Turn Your Body: Many beginning climbers are nervous to turn their body and keep their front side pressed into the wall. Turning your hips can sometimes place a hold that seems out of reach within your grasp.
5. Use Your Core: Your abs and back are the foundation for your arms and legs. Engaging the abdominals can help your balance and stability while climbing.
6. Plan Ahead: It’s important to look ahead and plan your next move to avoid unnecessary hanging and fatigue. Look for holds or features for both your hands and feet.
7. Find Places to Rest: Learn to find rest spots. Look for good positions where your feet can support your body weight and your hips can lean into the wall so you can shake out your arms. If you must hang, hanging with straight arms is better than hanging with bent arms.
8. Stay Relaxed: Try to stay relaxed while climbing and focus on the wall, not on fears or frustrations. Avoid using a “death” grip as you climb— excess squeezing can cause muscles to fatigue earlier and wastes energy.

CAC offers adult and kids climbing classes and private lessons to teach you the basics of climbing and belaying to ensure you have a fun, safe experience. New climbers are welcome to try climbing during any complimentary climb. After passing the certification process, you are able to climb without supervision during any open climb time.

For more information about any of the climbing programs, please
contact Jeremy Bloomfield, director of climbing programs at CAC.