Rock Climbing Wall » Climbing Walls

Summer And Outdoor Fitness Program

admin — Fri, 11 Dec 2009 16:59:56 +0000

Usually, most of us avoid any strenuous physical activity in the scorching heat of summer. Summer also means vacations and vacations imply exotic destinations with delightful delicacies. Now all that extravagant indulgence and no exercise at all obviously imply a few extra inches here and there. But this does not necessarily mean that you need to give up exercising all together while on vacation. You can stay indoors and still stay fit and fine. Maintaining a healthy lifestyle and observing a few basic guidelines will ensure that you do not gain any unwanted pounds during summer.
A Balanced Diet
The secret lies in maintaining a healthy diet and observing regular eating habits. The summer season necessarily calls for the temptation to quench your thirst with chilled drinks. Instead of consuming aerated beverages which are not only loaded with heavy sugar content, but also cause dehydration, it is advisable to drink fresh fruit juices. These keep you from getting dehydrated and dont add to the calorie intake. It is perfectly alright to enjoy cakes and ice-creams, only if due attention is paid to maintaining a good, balanced and nutritional diet. Avoid skipping meals and irregular eating habits. Instead of snacking too much on junk food, it is better if you include fresh fruits, sandwiches, salads, yoghurt, milkshakes and other food products than have high nutritional value in your diet.
Exercise
In addition to a well-balanced, good nutritional diet, you also need to maintain a healthy lifestyle. Regular exercising is crucial for a fit and healthy body. Depending on your age, lifestyle and other factors, you can choose from an array of different exercises like swimming, aerobics, gym workouts, jogging, bicycling or playing your favorite sport. Exercising on a daily basis not only boosts your health and confidence but also allows you to enjoy a heavy meal, once a while. While on vacation, take advantage of being outdoors and enroll in some sporting or physical activity like trekking or mountain climbing that will enable you to keep your body fit and toned.
Besides this, it will also keep you feeling charged and energetic. Choosing the right type of exercise will not only enhance your morale, but will also prove to be a great stress-buster. It is a well-known fact that exercising regularly improves your immune system and other bodily functions thereby reducing your chances of being afflicted with any ailments and aiding years to your life. In addition to physical fitness, due attention should also be paid to emotional stability and mental fitness. Practicing yoga and other similar exercises aid in developing your entire well-being. In other words, exercising implies staying healthy for a longer time, which in turn means experiencing life to the fullest.
Regular Sleeping Habits
Last, but not the least, in addition to good eating habits and maintaining a healthy lifestyle, it is also vital to observe a regular sleeping pattern. Your body needs sufficient rest in order to feel rejuvenated and refreshed. In addition to feeling relaxed, your body also needs to sleep in order to feel active and revitalized after you wake up.

Guide To The New Gym Climber

admin — Wed, 02 Dec 2009 03:25:37 +0000

While rock climbing is a sport that is favored by many, most of them almost come into contact with the sport without intending to. This may happen when people attend a party or an event that has indoor climbing wall for the guests to enjoy. Nevertheless, most of them who are exposed to rock climbing even once usually enjoy it a lot, before turning into climbing buffs.
To get started with rock climbing, a climbing gym with an indoor climber is the best bet. This will enable you to learn all the safety techniques and procedure that you should know to become a successful rock climber. While climbing is very thrilling, it can also prove to be dangerous, if proper care is not taken. A climbing gym will provide you with a perfectly safe environment, wherein you learn about the hazards of rock climbing, as well as the proper way to use the equipment, in a safe manner, and under supervision. The gear used for indoor climbing is almost the same as that used for outdoor climbing. Such gear includes rock shoes, harness, ropes, chocks etc.
Indoor rock climbing can be great learning experience before you go out to face the real rocks. And this is not only due to the safe environment, but also due to the training and expertise that you get access to in such places. You can meet several new people who share this common interest, and many of them may be professionals and expert rock climbers. You can learn from their advice, and their experiences. Apart from this, you can also find out about places from where you can purchase climbing gear, and the best places to buy them at the best prices. Before heading out for your first outdoor adventure, you can also find out about some great rock climbing destinations, or can even find company on the trip!
Indoor rock climbing also works out great when the weather is not so suitable for outdoor climbing. In winter, and on very cold days, this is the next best option available, even for hard core outdoor climbers. The only exception would be if you were into ice/snow climbing. Such gyms are within the city limits, and you have to travel much less as compared to outdoor venues, and thus they work out great even if you have a spontaneous urge to climb. Whether it is raining, snowing, or freezing outside, the indoor gym will always keep you warm, and provide you with favorable conditions to climb, and practice your latest moves, and techniques. Also, before heading for a real rock surface to try out something new, it is better to practice it first in an indoor environment, so that you get comfortable with your moves, and thus make the whole exercise a lot easier.
An indoor gym is also a great back up if your outdoor climbing plans cannot be executed at the last moment either due to rains or a blizzard. Indoor rock climbing gives you the option of climbing whenever you want, irrespective of the outdoor conditions. With certain such gyms, you can also avail some discounts on certain climbing gear. To compete in the sport, you can join a rock climbing league or a team.

Outdoor Fitness And Boot Camps

admin — Tue, 01 Dec 2009 13:59:53 +0000

Boot camps, as a form of outdoor fitness, are catching on fast amongst the health-conscious these days. Increasing numbers of people are opting for working out in an outdoor fitness b-camp, rather than exercising indoors at home or at the gym.
Boot camps offer exercises that are power-packed and challenging, which last about an hour each session. One of the reasons for the increasing popularity of these exercise boot camps is getting a full body workout within a relatively short period of time per session. Classes are held about 3 to 4 days a week, usually on alternate days. The classes are designed to provide a demanding workout that strengthens the upper and the lower body, cardiovascular fitness, and core body functions.
Although they are based on boot camps that are conducted in the military, these outdoor fitness b-camps are not about enforcing discipline, using the usual stringent methods applied in military b-camps, or prison b-camps. Rather, they are designed to instill a healthy regimen that has the potential of lasting a life time. This does not mean that fitness b-camps are not as demanding physically as military b-camps. They use similar techniques of training, utilizing similar equipment, designed to improve stamina, strength, and overall conditioning of the body.
Fitness boot camps are usually located away from crowded places, like within or near wooded areas, on beaches or in parks. This is because research has proven that exercising outdoors can provide additional benefits, such as enhancing the mood, which is important for maintaining the long-term motivation required for any type of exercise routine. Usually, retired navy or army personnel run these fitness boot camps, using their military experience to design the routines. Some of these b-camps are specially designed for specific groups of people such as older people, women, and children of various age groups.
Classes begin with warm-up exercises like stretching, limbering, on-the-spot jogging, or a slow run around a track, to get the blood circulation going. After the warm-ups, more intensive exercises like rigorous running, body strengthening exercises like sit-ups, push-ups, jumping jacks, squats, bear crawling, which is moving on hands and feet, high-intensity on-the-spot jogging, and so on are attempted.
Generally people exercise in groups, under the guidance of an instructor and sometimes alternating sets of exercises amongst themselves as a respite against monotony. The exercises increase in intensity and difficulty levels as the class progresses. Regardless of what kind of shape they may be in when they begin, usually, as the course progresses, people begin experiencing weight loss, they find themselves feeling fitter, stronger and healthier, and there is a reduction in the body fat ratio.
But these boot camps are not only about reducing weight and increasing fitness. They are also designed to improve vitality and enhance self confidence. Activities like hiking and trekking over tough terrain, rock-climbing, and rafting in rough waters are organized regularly which encourage people to push themselves to the limits of their physical capabilities.

Basic Indoor And Toproping Skills

admin — Fri, 27 Nov 2009 14:04:00 +0000

Is rock climbing your favorite hobby? As a beginner, the basic technique you need to learn is toproping. Toproping is one of the most easy, safe and approachable techniques. With an increasing number of gyms offering indoor climbing, it is always recommended to join an appropriate toproping course in any local climbing gym. You can also get a list of few gyms online.
Equipment required for basic indoor toproping: Shoes of a good quality are a must for climbing. Though it is possible to get equipment like climbing harness, carabiner and the belaying device from your local gym, it is always recommended to have your own set. You also need to carry a chalk bag. Don’t choose the most expensive shoes in case you are a beginner. As you are not aware of your foot techniques, you may end up destroying them. Ensure that you buy tight shoes so that your feet don’t slip, but don’t go in for very tight ones, as you need to be comfortable while climbing.
When you are selecting a carabiner ensure that you purchase a good pear-shaped locking carabiner. It should have a screw gate or a locking gate. The belay device is the most important equipment for climbing. You need to select one depending on the kind of climbing you are opting for. However, the auto blocking device proves to be the best option for the beginners. These auto-blocking devices automatically block a fall if the beginner tends to make any belaying mistake.
However it’s not a good practice to rely on this property of blocking device. A better approach is to opt for the trial of the various devices in a safe environment and then select the appropriate one that suits you the best. Don’t change the devices frequently as you need to get a feel of your own equipment.
If you are planning to buy a climbing harness, then you need to understand your climbing style and the future projects you plan to handle. A well padded harness is usually preferred for long climbs, but in case of pure sport climbs, a lighter harness is more comfortable. If you are not sure which one to choose, then first get them one by one on rent. The techniques involved in toproping are equally important along with the equipment used.
Toproping is done with the help of a climbing rope that is already run through a locking carabiner fixed to a rock-hard anchor at the top and in the case of indoor toproping these are built into the climbing wall. Always seek help from an experienced climber when you are climbing outdoors. The top-roping involves two ends of rope hanging down. One end of the rope is used by the climber and the other is used by the belayer. Once the climber reaches the top the belayer blocks the rope and allows the climber to lean on the rope.
. First and foremost learn to handle all your equipment.
. Learn all pros and cons involved in the belaying technique.
. Learn how to descend safely.
. Learn how to walk down a cliff while being lowered.
. To ensure safe landing, check the essentials before you start climbing.

Rock Repelling For The Dare Devil Rock Climber

admin — Thu, 26 Nov 2009 02:13:07 +0000

Rock repelling is a form of rock climbing, and it is meant for those who are extremely adventurous and the true dare devils. But, it is always advised to attempt rock repelling under the proper guidance of professional rock climbers. No matter how good you are in this sport, you never know when danger lurks. Despite this, rock repelling seems to be a popular hobby and the preferred choice of many.
Rock repelling is done with two ropes. The main rope is attached to the anchor, and also has an equally secured rope running down the rappelling line, down the rock. The repellers secure themselves by attaching one more rope to the anchor via a connected descender. The belay loop is used to attach the descender to the harness. You need to follow the basic rules and the belay is set up as a back up for the repeller. You need to conduct all the prescribed safety checks before the repelling begins. Ensure that anchor is set up with the rope; also the anchor should be tightly secured. Do keep a back up in case of emergency. Do not forget to check the buckles and belay, they need to be secured and closed properly. The belay should be in place, before you start repelling.
Before you begin with rock repelling you need to plan certain things. Starting with the basic, make sure that you search for a climbing surface that suits your ability. Check if the weather is suitable before you start for rock repelling. For example, if it rains it is risky to repel, as the rock surface becomes slippery. So you need to take all the safety precautions and preplan before you begin with rock repelling.
Rock repelling is an adventurous and exciting experience, but it may turn out dangerous if you don’t follow the safety rules. So be a little cautious and enjoy the adventurous experience. Make sure the gates of the carabiners are closed and locked properly. Do not forget to set your descending device. Last, but not the least, check all the equipment you are going to use like helmet, shoes, gloves, kneepads and harness. You start by holding in your stronger hand the main rope right below the descender. Secondly, you put this hand at the side of your body, against or behind the hip. In doing so, you have just created a breaking system for yourself.
Once the repeller reaches the top, he controls the speed of the descent simply increasing the amount of friction on the line using the break hand. Finally when the repeller reaches the ground, he quickly removes the gear, to avoid any damage to the rope.
If you are really excited and are planning to attempt rock repelling, but are not sure how to go about it, then you can join any one of the several rock climber groups. You can find a list of such groups on the Internet. Also, if you want to learn all the basics of this sport and be more confident, then you can also select a course that helps you access the necessary maps, travel guides, guide books, atlases etc.

A Rock Climber Gear List

admin — Mon, 23 Nov 2009 14:59:45 +0000

Without supervision and guidance, rock climbing can be a very dangerous sport. It requires a variety of equipment and gear, which are created to ensure safety. By learning, how to use the gear efficiently, a Rock Climber can protect him from injuries.
Climbing Ropes
A Single Rope- The most common rope used in rock climbing is the single rope, which can be used in a variety of techniques and routes. The single rope is popular among climbers for its simplicity, even though the maximum abseil achieved is half of the actual original rope length.
Twin Ropes- These ropes are used together as a single rope. The twin ropes aid during shock loading and thus suited for alpine climbing or routes where free falling is inevitable. By tying the twin ropes together, a full rope length abseil can be employed. The system is not as safe as the double Rope System, though the durability is the same.
Double Ropes- A double rope is extremely strong and durable and needs to be used in pairs. In a double rope, both the ropes are tied to each other and the entire rope is used in abseil.
Harnesses:
To add to the safety factor during rock climbing, a variety of climbing harnesses have been made available. Each of these harnesses is unique and created to aid both; amateur and professional climbers. Given below are different types of harnesses:
A Sit Harness- A sitting harness is often used to avoid the full body harness. The harness aids climbers, suffering from spinal chord or vertigo. It consists of a leg loops, waist belt and is worn around the hips. This type of climbing harness provides comfort for movement.
Chest Harnesses- The harness is used in avoiding injuries of the back, as it helps in climbing or descending with a heavy pack. It is advisable to use the chest harness and the sit harness together as it prevents inversion of the body.
Full-body Harnesses- A Full-body Harness is a readymade combination of the Chest-and-Sit Harness. The harness was specifically created to aid young climbers as well as adults with frail figure.
Climbing Shoes
Climbing shoes help rock climbers in enhancing their performance and in the application of technique. A variety of climbing shoes are available in the market that offers the climber control and safety. Given below are different types of footwear used in rock climbing:
The climbing shoes for ‘Edging Rock’- These types of climbing shoes have supportive coverings and shock absorbing material inside the shoe to avoid feeling sharp ‘edges’ or angular rock faces. These shoes are made stiff to assist mature climbers on mastering climbing techniques. These shoes possess an inner lining that protects the leg muscles, stops lactic acid formation in calves.
The Smearer Rock Climbing Shoes- A smeared shoes has a more modern make, offering flexibility and grip to the climber. These shoes are made for professional athletes that do not need assistance while climbing, thus accounting for the rounded edges on the shoes.
Climbing Slippers- A climbing slipper can grip overhanging rock faces, smaller holds and cracks. Made for strong feet and offers lesser protection internally.

Preparing For A Rock Climbing Competition

admin — Sat, 21 Nov 2009 02:48:17 +0000

The main aim is to ‘hit the highest point’ of your performance level on the competition day. In order to reach this point, you have to commence training activities approximately two months before the competition starts. Over and above your habitual training, you have to start targeting particular muscle enhancing methods like anaerobic aerobics, as well as focus on particular muscle groups for the climbing activity. You must eat good nutritious food and follow a particular targeted training schedule to get the most out of it. The following are common guidelines. You must seek advice from a sports nutritionists or sports trainers for specific training.
Two months before the competition: Two months before the competition is the time when you have to target your practice with the kind of dedication that would be there in the competition. You need to find out what kind of climbing will be involved, long reach moves, overhanging or negative sloping. Long-reach moves comprise of Strength Training, ‘Dynos’, while speed climbing comprises of Explosive/Burst Power Training. The long or high runs that need constant climbing for more than five minutes require Endurance Training. Long lead ‘lock off’ necessitates tough clipping, constant energy without being exhausted, along extensive paths. This would take the dedication of the Strength Endurance Training. Once you have identified with the kind of training you require, you must start a particular training schedule that spotlights the competition.
Nourishment required: You must stay away from fatty foods. You should ideally abstain from them two months before the competition starts. The regular training diet must be rich in carbohydrate, but low in proteins and fats. In case your carbohydrate intake does not match the prescribed 60% as a minimum of your every day calories, you might not be able to stock up your muscle glycogen as well as liver supplies and your level of glycogen will fall below the normal level.
If you discover that it is difficult to train constantly on a daily basis, this is an indication that your glycogen levels are reducing. If you want to avoid this kind of condition, you will have to consume roughly eight to nine grams of carbohydrate per kilogram of body weight on a daily basis. Some examples of foods having carbohydrate are sweets, breads, certain fruits, potatoes etc.
One week before the competition: You must put an end to workouts that are strenuous and start stretching and reasonable amounts of aerobic movements. Your aerobic movements must be such that you do not make use of your ‘climbing muscles’. Obviously, you cannot totally keep away from making use of these muscles. Try golf, walking, ping pong, riding a bicycle, a reasonable amount of swimming etc. These workouts could stimulate the circulation of your blood whilst your target muscles are recuperating.
On the morning of the competition: Eat a breakfast that is rich in carbohydrates. On the whole keep away from eating a breakfast that contains fat and protein. Carbohydrates enthusiastically change into energy, and this is what you really require.

Rock Climbing And The Environment

admin — Sat, 21 Nov 2009 02:48:16 +0000

Unless they are addicted to being confined in a gym, a majority of rock climbers become conscious about the association they have with their environment. As rock climbers, we make the most of the environment for our recreation and have got to play our part in maintaining it for the generations to come. Our right of entry to a lot of climbing regions is based on the way in which we take care of those regions. Therefore, it is extremely vital to recognize what we are supposed to do to make sure that these regions continue to remain open to enthusiasts.
A majority of climbing regions are not handled the way they should be. They generally do not have facilities like parking spaces, restrooms and wastebaskets to dispose off bandages or the wrappers of Clif Bars etc. You have to make it a point at all times to confirm with the neighborhood climbers or land managers to get a clear understanding of all the local regulations. There are a few great overviews mentioned below:
. If you come across an area which has been assigned for parking, you must make use of it. That parking area was constructed for a cause and perhaps facilitates to hold off vehicular traffic in areas that are sensitive.
. Remain on paths that have been created. Paths are set up to facilitate optimum use possible in the area.
. Follow the value: do not leave a trace. You have to be aware of this if you plan to spend a lot of your time in the open. This involves packing off all your waste and leaving the area as it was earlier when you first came to it.
. Clearing out and setting up new paths is great, however try and avoid cleaning forcefully. This consists of breaking off/getting rid of/making clasps, taking out existing flora from the bottom of a climb or along the climb itself, and taking out huge obstacles from the areas of landing. The starting out on a great climb is basically overcoming every one of the challenges of the path instead of getting rid of a few of the challenges ahead of time.
. Value every closure. If a region is closed for some reason, slipping inside to climb simply intimidates further admittance. If the region is actually that valuable, the local climbers are most likely functioning with the landowner to make an effort to save some right for entry. Slipping inside and going against the rules laid down by the landowners does not help.

Essentials To Avoid Rock Climbing Accidents

admin — Fri, 20 Nov 2009 15:03:39 +0000

Mountain climbing is said to be an extreme sport, as it is full of hazards and risks. Ever wondered how it would feel climbing the tallest mountain in the world and dealing with biting-cold with very less oxygen? If you enjoy such thrills mountain climbing is just for you. You can take up this sport as a hobby or an adventurous challenge. However, before you ’set foot’ into this sport, you ought to know that mountaineering or mountain climbing has a fair share of accidents you can avoid by taking certain precautions.
Mountain climbing isn’t meant for every other person, especially when you are dealing with the most dangerous and highest mountains. If you are a mountain climber, professional or amateur, you ought to have a certain level of fitness and athletic ability. Having a poor health and low physical ability, can be twice as much dangerous, to go mountaineering knowing there are many risks involved.
For instance, if a climber slips and gets stuck in a crevice, he may not be able to get out, if he is overweight. Conversely, a physically fit climber would easily get out of the crevice.
However, good fitness is only one factor that can be helpful in avoiding a mountain climbing accident. Another important way of avoiding any accident is to explore the area, before attempting to climb the mountain. Amateur mountain climbers should always avoid attempting the highest peaks without first gaining experience climbing smaller and much more easier mountains. Every climber should be well prepared for facing the risks and dangers involved in climbing tougher mountains.
The clothes you wear for mountain climbing should be protective enough. Don’t buy something very fashionable to compromise with your safety. The latest trends in winter clothing sure might seem irresistible, but they may not provide adequate protection when starting to climb the icy slopes.
Having the right kind of climbing gear is also another factor to be considered for ensuring safety during the climb. Many mountains, especially those located in Europe, are covered with snow, towards the summits. As a rule of thumb, climbers should wear snowshoes, to get a better footing and avert any slippage. Just in case you don’t know, if you happen to slip while climbing a snow covered mountain, it might potentially start an avalanche that might turn out be quite disastrous for the climber as well as companions in the troupe.
Another significant way of averting accidents is to check the weather forecast before the actual climb. If the forecast predicts that a certain area close to the mountain is expecting a change in weather, climbers should strongly avoid going to the mountain and postpone climbing the mountain for a couple of days, until the weather condition improves. It might turn out to very dangerous to go mountain climbing in bad weather.
While climbing the icy mountains, your hands might seem too numb, eventually making it difficult for you to tie knots. Speaking of which, you should learn how to tie your rope efficiently so that you can make them even quickly, if when you are slightly handicapped by the weather.
If you take proper precautionary measures, you have a better chance of avoiding any accidents during mountain climbing. Don’t forget you are dealing with a sport that demands climbing great heights, and accidents of any kind are bound to take place.

The Essential Rock Climbing Gear

admin — Thu, 19 Nov 2009 16:23:51 +0000

What catches your attention when you take a look at a photograph of a rock climber or when you visit a neighborhood fitness center are the shoes. Shoes happen to be one of the most essential gears in rock climbing. There is no doubt that a harness and a helmet are extremely important as well. Have you ever thought about the reason why there are special shoes for rock climbing? Well, basically they offer a mixture of both, good control and “adhesiveness”.
Shoes
As a novice the one thing you have to understand is that your shoes are going to get messed up to a great extent. This is mainly because you keep tripping and losing your balance constantly. You could also go online and carry out as much of research as you wish to. If you go to a good store, they could provide you with great guides on the various types of products, the purpose and what is ideal for you. You must choose shoes that are of good quality, do not make the mistake of buying the cheapest one.
There are a few things that you must keep in mind at the time of buying your shoes. Pricing is one thing you must take into consideration. You need not buy the most expensive pair of shoes. If this is the first pair, you could spend a reasonable amount; something between $40 and $65 all depending on your shoe budget.
Being comfortable the whole day is another thing you must take into consideration. When you advance and begin to climb more technically, you will have to wear special shoes, which would obviously cost more money and would not be very comfortable till you get used to the fit. However, at present even as your feet are learning the method and getting into the habit of the shoes, all you have to bother about is a shoe that offers you comfort the whole day.
Harness
When you choose a harness, you must be on the look out for a harness that is not very costly. You could buy a fantastic Singing Rock Rhythm Harness by paying only $45. A common rule is that at any time you put something on, a rope or a harness, you must have 6 inches to spare. You must understand that when you initially begin your climbing expeditions, you most likely would be spending a great deal of time ‘being seated’ in that harness, therefore it has to feel comfortable. As the harness gets more and more technical, the leg straps tend to be thinner. You must always try out the harness before you make your purchase.
Helmet
All helmets generally have to be of a particular standard and they fit in the same manner. A number of them have insides made of foam, while others have straps and deciding between them totally depends on what you prefer. While you try on a helmet choose one that is most comfortable. A helmet has guarded and saved a lot of climbers. When you begin to get better and begin to take up larger risks it simply is more practical to wear a helmet.