Climbing - A Good Workout?

[Kaiser]

JP states that climbing is one of the best full-body workouts you can get. I was looking to verify that with some statements by others like Craig, Alwyn, Lou, Bill, and Adam.

So have at it guys - is an hour or 90 mins of climbing, including breaks a good workout? How about for fat loss?

I know that after climibing, my upper body is pretty tired, and I sweat a lot during climbing, so I am guessing it is a good calorie burn. But I would love to hear your informed opinions.

(JP or OdB, if you could steer them to this thread, I would appreciate it. Thanks.).

[ODB]

Well K, it looks like we can't get any activity on this topic. I would love to hear from some of the experts on this.

[Kaiser]

One more swing before we put this one out to pasture...

[Mountain_marc]

Ok I'll give it a go...

First of all, have you seen a fat climber?

I'm at the climbing gym twice a week and climb at least one day (most of the time it's both days) outdoors on the weekend. And I consider myself to be pretty lean. Most of my climbing partners are lean as well and most hardly hit the gym.

Although you have to be careful with that, your pull muscles are getting a serious workout, all the while your push muscle hardly get used. This can lead to serious injuries (been there, done that).

That is why I'll do one session a week at the gym to focus on neglected muscles.

If done properly, climbing will work a variety of muscles; legs, abs, shoulders, lats and back. As to how many calories it burns, I have no idea. During my many years of climbing experience, i've noticed climbers have crappy diets and drink lots of beer (spend 3 weeks at Camp 4 in Yosemite and you'll experience this) yet still remain lean.

A day of outdoor climbing involves a lot more than climbing. In most cases, a moderate to strenuous hike is involved in reaching the cliff.

And I know after a indoor climbing workout, i'm spent and usually need my PWO shake or i'm beat and sore the next day. Gotta feed those depleted muscles.

Any more questions, feel free to ask me.

[ClimbGuy]

For myself, I do alot of bouldering. Like Mountain_marc, I go indoor climbing twice a week during the weekdays and 1-2 days outdoors on weekends. As it gets colder where I can't go outdoors, I go 3 days a week indoors.

Bouldering helps in strengthening certain upper-body muscle groups: shoulders, lats, back, forearms. If you mantle alot or top-out outdoors, it works your triceps as well. For lower-body, if you do alot of heel-hooking, it can work your hamstrings.

For working on my muscular endurance, I turn to top-roping or lead climbing. I also speed climb to get more of a cardiovascular work-out. And to fatigue my muscles, at the end of the day I traverse the walls or go to the system wall or hang board for additional work-outs.

I'm usually in the climbing gym for 3.5 to 4 hours. Obviously, not climbing continously.

And just like Mountain_marc, on my off-climbing days, I work on my opposing muscles (those that I don't use when climbing) such as chest, shoulders (from a push perspective), and triceps for overall balance. I don't wanna look like some hunched turtle (all back) because I neglected my opposing muscles.

Climbing is like any other work-out or physical activity. I stretch before and after I climb.

[Bo]

What are the requirements to be able to rock climb and enjoy it? It seems really fun but I'm having trouble doing pull ups which I would imagine are probably the most important thing. I can do 8-9 chinups off the bat and can do a 5x5 chinup routine with my body weight, but pull ups are rough.

I don't want to get frustrated with the sport on my first try because I can't lift myself so what are some good numbers I should hit at the gym so that I can perform somewhat decent on my first real rock climb? (indoors with ropes of course)

[ODB]

Hey Bo -

At the gym work on pull ups and core body strength. Remember though that the legs give you most of the lift particularly for beginner climbers. If you have an indoor climbing center near you I would recommend checking them out. Sometimes they have beginner courses that will teach you safety stuff and basic moving on the wall.

My first climbing was done with the local parks and recreation department. I was getting ready for my first adventure race and the course included both some indoor, knot tying drills and then we went camping at a local climbing area in the Ozarks (Sam's Throne). It was a great experience. I highly recommend getting into it but get some training from knowledgeable people.

Joe

[Bo]

Thanks Joe [img]smile.gif[/img]

How would you recommend I split my week between weight lifting, kickboxing and rock climbing? Or is that possibly too much on the plate?

[ODB]

Okay, first remember, I'm not a trainer. I'm just a 44 year old who does what he can to keep playing outside.

Get with someone local who understands what yur goals are. You seem to have several things you like to do that are fitness related. Unless you want to be world class in any one thing, find workouts that compliment more than one thing. When I lift weights (which I need to do more of) I work routines that help with both paddling and climbing. Between running and on and off road cycling my lower half is pretty well taken care of. I also enjoy swimming for whole body fitness and core strength.

Now probably someone on the board who is certified and really knows what they are doing will shoot all kinds of holes in my advise.

Above all have fun at it and don't make it work, we all do enough of that.

Joe

[Kaiser]

As Bill Hartman might say, the best way to get better at climbing is to climb. Get on a rock wall and get some instruction.

[ClimbGuy]

Originally posted by Bo:
Thanks Joe [img]smile.gif[/img]

How would you recommend I split my week between weight lifting, kickboxing and rock climbing? Or is that possibly too much on the plate?

Heh, I actually do all three (well, I cardio-kickbox, if that counts).

I climb Tuesdays & Thursdays. If not going away to outdoor climb on the weekend, then I may do an indoor climb on a Saturday or Sunday. When I'm indoors, I'm there for about 4 hours. The last half hour there, I do alittle HIT system training (http://www.nicros.com/New%20Training...0workout.shtml) and then finish off with some pull-ups or campusing.

On my climbing off-days (Mondays, Wednesdays, sometimes Fridays), I go to a regular gym and do weightlifting on my opposite muscles groups (the ones I typically don't use when climbing, like my chest, shoulders, triceps). After weights, I do some type of cardio activity, like kick-boxing, spinning, or running on treadmill. If I don't climb on the weekend, I may go to the gym and do weightlifting for my back, biceps, hamstrings (to help with heel hooks).

[Q.]

Originally posted by Outdoorboy:
Okay, first remember, I'm not a trainer. I'm just a 44 year old who does what he can to keep playing outside.

Joe,

This is my first time to venture into this section of JPF. The university that I work and workout at is in the processing of passing a student referendum to pay for doubling the size of the Student Rec Center. If it passes, they will build a climbing wall. I've never been on one but it looks intriquing.

You ever see climbers older than you? I would guess that you have been doing it for a while so you are trying to maitain what you've got but what about someone who is 50 and has never done it... much chance of being successful?

I saw a few bits and pieces of a really cool show on TV - don't know what it was - but the guy was obviously a pretty good climber. There was a rack on the wall and he would "jump" from one rung to another catching him self by only his finger tips. ... moving up and down! They also showed him doing one-armed pull-ups. SURELY, not all climbers are in that great of shape!?! If they are, I've got a lot more work to do!

[ODB]

Hey Q, I've seen 50-60 year olds climbing much better than me. If you are in reasonably good shape you can do this. Most good climbing gyms have walls with different degrees of difficulty.

The climbers jumping with their fingers are top notch but remember that most climbing is a bout strategy and leg strength. To do really difficult moves takes more agility and upper body strength. If I had to go up by way of pull ups I'd be lucky to get a few feet off the ground.

I'd say get out there and give it a try. They should have someone that can get you started. Hope this helps.

Joe

[Q.]

That's encouraging! Now to see if we get the referendum passed.

Much obliged!

[Q.]

Originally posted by Q.:
That's encouraging! Now to see if we get the referendum passed.

Much obliged!

IT PASSED!!!

[ODB]

Cool! We want pictures! How long until It's built?

[Kirk Fredericks]

Q.
I'm turning 49 in two weeks and I'm still enjoying both gym and outdoor climbing. Age is just a state of mind.

[shark]

Just a side note on suplemental gym work for climbing: In addition to your chest, triceps and front delts, you also want to work your traps with lots of rowing excercises. Climbing gives your lats and bi's one hell of a workout, but there's not much horizontal pulling going on, which can lead to some ackward imbalances.

That is all...