Sport Climbing: First Steps To Get Started

Climbing is an exciting and adventurous sport that can be practiced outdoors or even indoors. If you love this discipline, here’s how to start doing it.
Sport climbing: first steps to get started

Among the mountain sports, climbing is certainly one of the most fashionable ones currently. Unlike what you think, it is a very natural practice, almost like walking. It is enough to see, in fact, how children try to climb cots. furniture and other obstacles, from an early age. Well, in recent years it has become a real mass sport.

Climbing is so fashionable that it is included in the new program of the Olympic Games and, not surprisingly, it will debut in 2020 in Tokyo. Climbing a wall is a great way to keep fit but also to escape from everyday problems and defeat the stress and anxiety of life in big cities.

It is a very complete sporting discipline. Climbing allows you to strengthen the body in all senses, including on a psychological level. Like any activity that requires physical exertion, there are guidelines that should always be followed. Essential rules to achieve the set goals and enjoy the benefits of exercise. But also, and above all, to comply with the minimum safety requirements and avoid accidents or injuries. In this article we will explain what they are, so that you can start doing this sport without problems.

Start climbing: the warm-up

As with all other physical activities, from weight lifting in the gym, to tennis or swimming, before each climbing session it will be necessary to perform specific warm-up exercises. The muscles must reach an adequate temperature to move at their best, as well as being prepared for the effort that is about to be made.

Girl stretches before a climb

As is often the case in other sports, from fitness to tennis, skipping the warm-up is a bad idea. Many injuries occur precisely when training is done without the muscles having been properly trained. And it is a necessary, indispensable precaution that affects everyone: both professionals and newcomers to climbing.

Exercises for tackling a climbing wall

The main goal of the warm-up exercises is to raise the temperature of the muscles. This muscular “adjustment” must be achieved gradually and progressively. Likewise, a higher rate of both heart rate and breathing will be favored.

Stages of heating

  • Activation : If you have to walk a distance of between 1 and 5 kilometers to reach the climbing wall (from home, office or school), a good idea is to take this trip on foot, if possible. An interesting alternative, and which works great as an exercise in itself, is to do some jumping rope. Even imaginary, if you don’t have one.
  • Joint mobility : these static exercises will help you activate and lubricate all joints, from the neck to the toes. To do this best, you will have to follow a clear and logical order: ascending or descending.
  • Block warm-up : To complete the muscle adaptation process, the last step is to perform two blocks of 10 movements each. They should be performed with maximum intensity applied to each set.

Climbing circuits

An indoor climbing training circuit is nothing more than the recreation of a bouldering or rock climbing route. Before starting, you need to determine the number of motions in which the entire routine will be performed. Also choose the color you will use, since with each shade a certain path is identified, different according to the difficulty.

Girl engaged in climbing

This type of training offers some important benefits. On the one hand, it will help you to improve gestures, postures and grips, and to raise the parameters of strength, agility and endurance, in a completely natural and gradual way. In addition, you can train individually, without the need to be accompanied by a partner who, in a normal mountain, should take care of the safety rope.

In a training session, following this method, 4 circuits must be covered, each with different levels of difficulty. We advise you to start with the most difficult one, in order to take advantage of the greater freshness and tonality of the muscles of the arms and legs.

Eventually, when fatigue begins to take its toll, negatively affecting performance, you will move on to that routine that involves fewer movements and minimal complexity. In doing so, your climbing training will be absolutely beneficial.

Train while you play

This is another methodology that applies to climbing wall training. After all, when playing any sport, fun is an element that should never be underestimated. It improves concentration, increases motivation and softens any frustrations related to not achieving goals.

In practice, to see and enjoy the results that physical activity brings to the body, it is almost essential to do it for pleasure and not for obligation.

Another indoor climbing routine is that a companion, from the ground, will reveal the path to follow, from time to time. He will show you on the spot which holds to use and how to make the holds, giving a maximum time for hands and feet, as in a kind of competition.

Why choose climbing as a sport?

Like other disciplines, this sport represents a real challenge against yourself, against your fears and your weight. You will need to be focused, alert, alert and also agile and ready. It will help you overcome your limits and discover a truer and more adventurous side of yourself.

With climbing training, your physical and mental skills will improve dramatically.

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