All the Way Up
I know the higher I go
The harder the climb.
- Big Sean
Did you know indoor rock climbing will be a part of the 2020 Olympics? We didn’t know either! Although the first indoor rock climbing gyms came about in the late-1980s, the sport has become more mainstream. While it can be an intimidating experience, scaling a wall that is 30 feet or more in height may cause your knees to shake a little, it can also be a great thrill for those who like a little adventure.
There is a special excitement and sense of accomplishment that comes with climbing. We also think indoor climbing can be a fun and challenging workout. It speaks to our inner child and is basically an indoor playground for adults. Here is our pitch for why you should consider a climbing gym for your next workout, and what you need to know to climb like you are Spider-woman.
Types of Indoor Climbing:
Auto Belay is often the easiest form of climbing when it comes to an indoor gym. It is an automatic device that takes up the slack as a climber comes down from the wall. It catches your weight and slowly lowers you to the ground. The great thing about this form is after a short introduction from you gyms staff, you can typically clip-in and go on your own.
Top roping is a partner-style form of climbing. The rope is already at the top of the climb and the belayer (your partner) is taking the slack for the climber. The belayer is using their weight and strength to ensure the climber does not fall. Talk about an exercise in trust, right?
Bouldering is a form of climbing that takes place on walls of shorter height. In this form, climbers do not use ropes or harnesses. Bouldering is less about strength, and more about balance and how freely you can move your body. Padded floors surround the boulder wall so you can take those falls like a pro.
Working Out at New Heights
Climbing and bouldering allows you to get a full-body workout in an exciting, exhilarating way. Both activate and trains a diverse range of muscles including your arms (especially those forearms), legs for power, glutes to propel you upward, and your core/back to keep you stable. It is a great cardio-based session when you are tired of running, and great resistance training when your gym routine gets monotonous. Research shows that the dynamic muscle activation used in climbing is more challenging and fatiguing than simpler movements. Also, each time you shift your weight in a climb to reach higher, you are asking your muscles to change each time as well.
Climbing is brain fuel. It involves problem-solving and strategic thinking. Before hitting the wall, you often take a second to assess the route, identify a good starting point, and note how much stretching you may have to do. Climbers have to be aware of their bodies, especially when it comes to bouldering, to identify what muscles and body parts will need to be used to take that next step. While on the wall, you are laser focused on getting as high as you can in the safest manner. It also helps develop skills like overcoming challenges, goal setting and builds determination and confidence.
Two climbs are never the same. Most wall routes are changed once a week to keep the climb different and exciting. While you may master the technique of climbing, it is much harder to master a specific route in an indoor facility. Additionally, routes are rated by what is known as The Yosemite Decimal Rating System. It breaks down climbing into a 5.0 to 5.15 scale that allows climbers to find routes that are challenging, but not too difficult. Your goal does not have to rely on how high you get, but pushing yourself to try a little harder each time and move up the scale at your own pace.
It’s a great social activity. Grab your best girlfriends, boyfriend, coworkers, support group, and go! Step away from the cocktails for an adrenaline-pumping good time. Many gyms offer great corporate event packages aimed at fostering teamwork and trust, improving communication and working on problem solving. The facility can also be a one-stop shop for birthday parties and some offer merit badge programs for scout groups.
One more note on climbing, studies have linked the coordination and motor skills called for in climbing to helping with conditions like multiple sclerosis and even reducing the severity of depression.
Sooo…can you tell how much we love indoor climbing? Are you convinced to give it a try? Or, is it something you’ve been doing for years? Tell us in the comments below, or join the convo on our Facebook page. We can’t wait to hear from you.