In order to climb your finest, optimizing your body composition is key. "Climbers with less-than-ideal body composition can increase their strength-to-weight ratio most quickly by decreasing weight, not by increasing their strength." (Hörst 100) The best way to optimize your body composition is through aerobic exercises and optimal nutrition. In this post, we will focus on exercises, rather than nutrition.
Here are some good aerobic exercises:
-Biking for 30 minutes
-Jogging for 45 minutes
-Swimming for 20 minutes
If you have a busy schedule, then short and high-intensity training is for you. When you are doing shorter high-intensity training, it translates to going faster and harder. Instead of jogging, you would be sprinting for a shorter amount of time. More intense workouts burn more fat, but won't increase your muscle mass. "Recent research indicates you can get a similar fat-burning effect from shorter, high-intensity interval training" (Hörst 101) This will get you similar results and not waste too much time!
Another key component to climbing is flexibility. Training to become more flexible includes stretches and yoga. In the book, it quotes "anything you can do to help facilitate smooth, efficient movements will enhance your performance." (Hörst 102) Stretching doesn't take long and is crucial to helping you perform some of the hard moves in climbing. Yoga incorporates stretching and flexibility in all parts of the body. It may be tedious but all climbers must do it. Sorry :)
Some good stretches you can do are provided below:
Quad Pulls: This stretch is not too hard, although you may need something to hold onto because it is difficult to balance. It stretches your quadricep, located on the upper front thigh.
Calf Stretch: This stretch can be done anywhere, and warms up the muscle to get ready for action. It stretches your calf muscles so your legs don't cramp up during climbing. The muscle is located behind your shin.
Groin Stretch: This stretch may be uncomfortable, although it is essential for climbs where you have to extend your legs while they are apart. It stretches and strengthens your groin which is located between your hips and the front of your body.
Triceps Stretch: This stretch is in your upper arms, and aids when you need long reaches and tricky maneuvers whilst climbing. Doing the stretch before the climb can ensure more safe climb.
In summary, there are two important aspects of conditioning for climbing. First, we need to optimize body composition, meaning less weight through loss of fat. These can be done through biking, swimming and running. Although you don't need too much time, because you can perform short high-intensity workouts. Second, you need to increase flexibility through stretching and yoga, especially the groin, arms, calfs and thigh areas. If you do these things success at climbing while increase.
I hope you enjoyed reading the blog post. Thank you!
Sources:
Hörst, Eric J. Training for Climbing: The Definitive Guide to Improving Your Climbing Performance. Guilford, CT: Falcon, 2003. Print.
Are you going to stretch, or will you be lazy?
i would stretch so you don't hurt yourself and your workout while rock climbing is easier
ReplyDeleteStretching is essential, and I am glad that you would do that, because it could prevent many injuries. Especially your shoulders and upper body. Since you are working them out so much. Thank you for your comment!
ReplyDelete