Rock climbing is a challenging sport requiring high levels of stamina and strength. This makes it a wonderful workout for the whole body, burning a massive 800 calories an hour. While this may sound like a challenging exercise regime, it is such fun that the time spent climbing passes quickly and you don’t even realise you have been exercising.
It is advisable when you start rock climbing to visit an indoor climbing facility. Here they will teach you how to tie on the ropes correctly, how to belay (support the climber using a rope on the harness), the correct fitting of a harness, the best footwear and techniques for climbing safely.
Safety First
Important - You should never attempt to climb on your own. Always have a partner there to belay for you. Should any problems arise, he or she is your safety net and will stop you from falling.
When you get your harness, step into it as you would a pair of trousers. Tighten the waist strap first by pulling the strap through the buckle. Once tight enough pass the strap over the buckle and back through the other side. This will fix the strap in place so it won’t come undone while you are rock climbing. Then tighten the two leg straps in the same way, passing the strap over the buckle and through it to secure.
Shoes are very important when rock climbing as some of the "holds" (rocks) can be quite small and may injure your feet if you are not wearing supportive footwear. If you do not have a pair of trainers with a solid base to them, then it is advisable to rent a pair of purpose-made climbing shoes from the rock climbing centre. They won’t cost much to hire and will provide the correct support for your feet when climbing.
Climbing - Which Route?
When you first see the climbing wall it can be a little confusing as there will be holds in a wide variety of colours and sizes. What you will notice is that same colour holds will reach to the top of the wall. These are called routes. Each route has a difficulty grade, these start at 1A and continue upwards to 6C and above. For example, a red route may have the grade 4A; this is a relatively easy route with large holds, whereas another coloured route may be a 7C, which is a much more challenging route with smaller holds.
For your first climb start off with an easier route and see how you get on. Start by attaching one end of the top rope to your harness with a double figure of eight knot, and then tie a stopper knot above this (your instructor will show you how). The other end of the rope should be attached to your partner's harness via a karabiner and belay device, this allows your partner to control/stop your descent should you fall when climbing.
Remember to stretch out first; you will be using lots of muscle groups and these need warming up before you climb. You are now ready to climb. Grip the coloured hold of the route you are taking and place your feet on the bottom holds. Work your way up the wall using your legs to push you up onto the next hold. It is easier if you push up with your legs rather than trying to pull up using your arms. As you ascend, your partner will take up the slack in the rope attached to your harness.
Great All-Round Exercise
When you have completed the climb and are ready to descend, tell your partner; then lean back into your harness with your feet flat against the wall and slowly walk down the wall as the rope allows.
You may find that you can only manage a couple of climbs the first time as your arms and legs soon tire. This depends on your level of fitness to begin with. Do not get disheartened; you will soon get stronger and be able to climb for longer periods as you progress. Don't forget to stretch out again at the end.
Rock climbing is a wonderful all-round fitness exercise, working a wide variety of muscle groups at the same time. It improves your core stability along with giving you a cardiovascular workout. Rock climbing once or twice a week is a great way to dramatically improve muscle tone and fitness levels while having fun in the process.
Jane Barlow - Jane Barlow is a freelance writer and fell walker. She is also a property manager and specializes in let property in the UK.
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