Rock climbing is an especially difficult recreational activity, both physically and mentally. The mental aspect includes overcoming the fear of being hundreds of feet above the ground, protected only by rope and aluminum alloy anchors. The physical aspect requires training in a range of techniques. High level physical fitness serves as the foundation for all climbing, whether competitive or recreational.
Strength
Physical strength is the most obvious attribute required of rock climbers. Gravity and body weight both work against the climber as she inches up the rock. Hand strength is essential in climbing, as are wrist and forearm strength. Surprisingly, powerful legs are probably more important than powerful hands. Whenever possible, climbers push rather than pull themselves up the mountain. Low body mass is also necessary for high-performance climbing. The less weight that a climber has to lift up the rock face, the easier the climb.
Endurance
Rock climbing provides an aerobic workout that is on par with more earth-bound pursuits like running or cycling. The unique element in rock climbing, however, is that it requires bursts of high energy over a long stretch of time. Elite climbers train their bodies to deliver these bursts when needed. Halfway up El Capitan is the last place you would want to run out of steam. A study in "Sports Medicine" showed, for example, that grip strength in climbers was not significantly greater than in ordinary people; however, climbers could maintain a strong grip for much longer periods than non-climbers.
Coordination
Coordination involves having a strong understanding between the body and the mind. Your eyes have to see the best possible hold out of several choices. Then, your body has to execute the planned move to perfection. Most people have good hand-eye coordination, but climbers have to extend this skill to their entire body. Rock climbers have to be problem solvers, and they have to solve their unique problems while clinging to tiny cracks on a cliff. Training on the ground may enhance these skills, but only time spent on the mountain can develop the full mental toolkit of a successful rock climber.
Flexibility
In an effort to safely remain on the rock, climbers often have to reach with toes and fingers for the smallest of holds. Difficult rock faces demand that climbers contort their bodies in unusual ways. Strong, flexible joints will make these challenges less painful. You should stretch your muscles only after a warmup session of light aerobic exercise. Hold each stretch for at least 10 seconds. Don't bounce, and don't pull so far that it hurts. Stretch before every workout, and you'll quickly notice an improvement in overall flexibility.
References
- "Sports Medicine"; The Physiology of Rock Climbing; L.V. Giles, et al.; 2006
- "Journal of Strength and Conditioning Research"; Physiological Adaptation in Noncompetitive Rock Climbers: Good for Aerobic Fitness?; A. Rodio, et al.; March 2008
- Alive.com; Fitness; Rock Climbing; Tanya Tiessen
- American Academy of Orthopaedic Surgeons: Warm Up, Cool Down and Be Flexible
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