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Workouts - Indoor Rock Climbing

By Paul Stephen Lubicz - The Wellbeing Manager

Experience the vertical world of climbing as a fantastic indoor workout as never before through indoor climbing. Thirty years ago climbing was something most people knew about only through adventure magazines and documentaries like National Geographic. Very few had actually climbed themselves because of these perceptions. But today, kids and adults of all ages and ability are routinely seen climbing on artificial walls set up at indoor centres throughout the country.

Rock climbing has emerged as one of the fastest growing sports in the UK today. Indoor facilities are seeing climbers ranging from experienced climbers wanting to practice for the real thing to modern health club users both male and female of all ages who are looking for a more stimulating way to work out. Not only are the centres catering for adults but kids clubs are becoming popular which is encouraging giving children more opportunity to be active and have fun at the same time.

What is the allure of climbing?

This popularity has been attributed to by both the growing use of climbing as the dramatic subject of recent popular films and advertisements.

The unique integration of physical and psychological challenge makes climbing a satisfying experience.

Unlike the repetition inherent in many sports, and the boredom that some people suffer associated with conventional fitness training, every climbing experience offers a fresh encounter with adventure! Moreover, the joining together of technique and modern technology, as applied today in most indoor climbing gyms, have virtually eliminated the danger element. People are trying the sport of climbing because it is fun very social and a great way to get in shape.

Appealing to a wide range of people – old/young, men and women

Rock climbing is a challenging and rewarding sport that appeals to people of all ages. The invention of indoor rock climbing centres helped bring the sport from the "extreme" to the "mainstream." It is now a popular way to have fun, get in shape and build self esteem. Climbers of all abilities are catered for in most facilities offering classers with qualified instructors to teach safety and help improve technique. There are also a great deal of different climbing walls and methods allowing beginners and advanced climbers to climb side by side with ever changing climbs for plenty of variety.

Climbing crosses all boundaries

“Strength is no substitute for technique but can assist in improving climbing ability”
You don’t need to be super strong so kids and the mature can enjoy the excitement of climbing and benefit from added self confidence when they make it to the top, and it’s also great for parents appreciate their kids' accomplishments. Rock climbing is an ideal activity for birthday parties and other social occasions. Climbing experts say women are especially attracted to the sport because it improves fitness, reduces stress and instils self-confidence. Also an added inducement for women is that climbing evens the playing field between men and women because it doesn't depend on brute strength.

The challenge is the same no matter who you are or how strong your upper-body strength. Climbers say that the sport forges links between men and women because it fosters mutual respect. It can often create a good bond between people climbing together, where you have to depend on your partner.

Top Tips for Climbing

1. FEET: Use duct tape to prevent blisters. Test out a small piece on skin first to be sure you don’t have an allergy;
2. STRENGTH: Develop additional strength through weight training.
3. BALANCE: Improve your balance by including a balance training aspect in your supplemental workout training
4. GYM CLIMBING FREQUENCY: Try not to climb more than 4 days a week (just as any other strength training).
5. TRIPS: If you travel and take part in outdoor climbing be sure that you are well studied on your climbs and there rating of the climb and that your ability matches, never climb alone!
6. SAFETY: Safety is the very first priority. Make sure that any facility that you climb at has intelligent and trained professionals using the best equipment available. Make sure of the safety precautions and methods that are proven standards to this industry.
7. INSURANCE Ensure that where you are climbing is fully insured company.
8. GEAR: Know your equipment well.

No experience is necessary

You will find that most indoor climbing gyms will have a policy of No experience is necessary. Even if you've never touched a rope in your life they will teach you the skills needed to climb safely also they will be able to hire all the equipment needed to you on the spot so all you will need to do is have fun and get in shape.

What equipment is needed get started climbing?

To climb indoor, just a harness and a pair of climbing shoes. These can be rented at most indoor centres. A belay device and a carabiner is also needed, but whoever you climb with will have these and you only need one pair between you

Rock Climbing Terms

Free climbing

Moving up a rock using only hands, feet, and natural holds. Ropes are only used for protection of the climber and not for progression.

Solo climbing

Free climbing while using no ropes for protection. Dangerous and prohibited in all indoor centres.

Top-rope climbing

Free climbing a route that has the safety rope attached to the top of the climb (in the nature one walks to the top to set up the top-rope belay)

Lead Climbing

Imitation of the climbing done outdoors. You click your rope in pre-attached carabiners (so-called quick draws) as your ascend the climbing wall.

Bouldering

Ropes are not required for bouldering, therefore a climber can boulder alone. Bouldering can be a great way to hone climbing skills, and it is also a popular way for solo climbers to meet other solo climbers who could then be potential belay partners. To review, since there are no ropes in the bouldering areas, you do not need a belayer.

Traversing

Horizontal climbing. Like bouldering, no ropes or a partner is needed.

Carabiner

Oblong metal ring with one spring-hinged side that is used especially a connector and to hold a freely running rope. This is one of the most essential climbing devices used in the sport.

Belaying

To secure a climber a belayer helps secure a climber in a buddy type situation. A safe stance consisting of an anchor, a rope, and a belayer (aka Air traffic controller station)