Grammy Award-winner Will Smith climbed to the top of the Burj Khalifa in Dubai as a part of his new YouTube series titled Best Shape of My Life, documenting his weight loss journey. The Oscar-nominated actor used the tower’s 2,909 stairs (160 floors) to complete a cardio workout, finishing with a climb to the top of the iconic building’s spire.
Akshay Kumar climbs trees or a specially designed 30-foot indoor climbing wall. Actress Kristen Bell stays fit by going rock climbing with her family in Malibu. Ishaan Khatter shared a video on Instagram showing him rock climbing.
Sport climbing, or climbing indoors in special gyms, is becoming increasingly popular after it was named an Olympic sport.
“Indoor climbing has boomed over the past few years and now many people use climbing walls to stay fit, meet friends and train. Many people don’t climb outdoors now, they use the walls as a vertical gym. Climbing has become super cool! It was featured in the 2020 Tokyo Olympics for the first time, and is going to become huge and in demand,” says Zaineb Ali, certified Pilates instructor.
Total workout
“Climbing is an activity which combines all the 3 aspects — strength training, cardiovascular endurance and flexibility with strength — into one training mode, keeping training effective and yet exciting,” says Linsay D’Souza of Gold’s Gym India.
As most jobs are sedentary, climbing serves as a welcome change because it is a total body workout. “Climbing strengthens the muscles in the back, abdomen, quadriceps and glutes, thereby not just improving muscle tone but also posture, and preventing common lower back pain such as sciatica. It is a great form of cardio because it burns a lot of calories and improves the functioning of the heart and lungs, preventing obesity and coronary heart disease. It also improves balance and flexibility and keeps your body limber,” says Linsay.
“Climbing also strengthens muscles in the forearms and fingers, improves grip and prevents carpel tunnel syndrome, a common complaint,” he adds.
Climbing uses many different parts of the body. “Most upward movement comes from pushing with your legs. The upper body and arms are used to pull, push, and balance your way up the wall. The back, biceps and core are used heavily. With indoor climbing you will get both aerobic and anaerobic exercise while improving balance and coordination. You will burn 500 to 700 calories per hour and work both strength and endurance simultaneously,” says Zaineb.
Feed your brain
Climbing also offers a mental workout, as it involves planning and anticipating moves. It is known to reduce stress. “Climbing has several mental benefits, including boosting problem-solving skills and determination, reducing depression and improving self-confidence and concentration,” Linsay points out. “Though while climbing you are competing with yourself, it is generally done with friends. Hence each person has fun while getting opportunities to support, assist and guide others, which helps build trust and leadership skills,” she adds.
Adrenaline rush
“Outdoor rock climbing requires special shoes, harnesses, clips and a helmet, but it is a great opportunity to connect with nature, explore new places and give you an adrenaline rush. Indoor climbing on the other hand does not require any specialized gear, hence the cost involved is relatively low, while it allows you to experience the same physical, mental and social benefits,” according to Linsay. Men and women can be equally good at it, she says, and stresses that it is a misconception that climbing requires exceptional strength.
Social climbers
Climbing appeals to people of all ages and skill levels and is a healthy option for children who are not interested in traditional team sports. “Climbing gyms are venues for social interaction with like-minded people. It's a place for building trust, camaraderie and self-confidence,” says Zaineb.
How to start
You don’t need to be a great athlete to get started on climbing. “The best place to start is at the climbing gym. It takes about 2-3 months to understand movements correctly. Climbers generally engage in the activity 2-3 days a week and do one day of conditioning workout in a week,” says Ranga Vutukuru, President, TeSCA (Telangana Sport Climbing Association).
“All they need is a pair of good climbing shoes. They can be rented, but regular climbing warrants one’s own pair. Everything else is provided by climbing gyms,” he adds.
Types of indoor climbing
Bouldering
Requiring neither harness nor rope, bouldering involves routes that are close to the ground. A thick crash pad acts as a protective mat below you. Bouldering is a great way to build skill, because you can focus solely on using your strength and balance to keep yourself on the wall. It’s a good place to begin.
Top–Rope Climbing
This is an intermediate climb, involving both harness and rope. The rope is secured to an overhead anchor in the gym. You attach yourself at one end of the rope and the other end is held by a belayer, who manages the rope to catch you in case of a fall.
Lead Climbing
Once you’ve become a skilled top-rope climber, your next step is lead climbing. For this, you need to attach yourself to one end of the rope and clip it into a series of quickdraws that are attached to bolts on the gym’s wall. Again, you’ll have a belayer.
The challenge with lead climbing is that if you slip or miss the next quickdraw, you’ll fall a short distance back to the previous clipped–in point. That’s a farther, harder fall than you’d have when top-roping.
Climbing at Home
If you want to practice, you can get a home training board or even build your own climbing wall.
Climbing outdoors
Climbing outdoors is entirely different from climbing in a gym. There’s no tape or colour-coding to help you decipher a climb. Holds and climbing styles vary widely by rock type. The environment is less predictable, and you may have to hike your way in. You’ll have to bring your own climbing ropes or crash pads. But climbing outdoors can be a beautiful experience, whether practiced in a group or solo, in challenging or easy areas.
Zaineb’s climbing tips:
l Whenever possible, keep your arms straight. When you’re hanging on a hold, bent arms require more effort than straight arms. Let your bones take the tension, not your muscles.
l Use your legs as much as possible. When a climbing move feels especially hard, it’s often because of foot placement. If you get stuck, try moving your feet up or find a better foothold.
l Think ahead. Plan a few moves in advance. Where will your hands go? Where will your feet go? The more you get your brain involved, the quicker your body will learn the movements.
l Experiment with different body positions. You may be surprised at what movements work best on a climbing wall.
l Get your hips moving. Rotating one hip or the other sideways toward the wall allows you to brace your body against different holds, often unlocking a tricky sequence.
l Don’t be afraid to ask for help if you’re having trouble.
Muscle use
l The muscle groups worked by climbing are largely the arms, shoulders and back. The core is also
activated.
Calories burnt
l Climbing can burn anywhere from 600 to 900 calories per hour
