Rock Climbing Wall » Spider Zone Climber

Common Climbing Maladies & How to Prevent Them

admin — Fri, 27 Nov 2009 14:03:59 +0000

If you pursue climbing as a hobby, then you would need to weigh its pros and cons. Unlike any other hobby, climbing demands extreme endurance, which may not come easy for many. Gymnastic and technical ability is a prerequisite, but neither of these are a avoid injury. Foresight, continuous practice and wearing the appropriate gear can help you prevent injury. Given below are few common maladies that occur while climbing:
High Altitude Hypothermia
Climbing in cold weather conditions can be life threatening, especially if the activity involves ascending high altitudes in wet and windy conditions. Hypothermia is a hazardous condition that occurs at high altitudes. A person is said to be suffering from Hypothermia, if his body liberates heat faster than it is produced. Hypothermia forces the constriction of blood vessels and increases the release of hormones, which is insufficient to maintain the body temperature. In such a situation, the core temperature of the body falls below 95 degrees F with the person losing conscious and slipping into coma.
Hypothermia shows a range of symptoms such as numbness of fingers and toes, exhaustion, slurred speech, shivering, violent or irrational behavior, stumbling, lethargy, muscle cramps, dizzy spells and violent bursts of energy.
Prevention of Hypothermia would demand some precautions. You would need to dress in layers; a combination of good insulating materials like silk, wool and new artificial fibers like polyester and terrycloth can withhold the heat. Headgear is mandatory as majority heat loss occurs through the head. Additionally, you should include simple sugars in your basic meals as generate body heat quickly.
Dehydration
While ascending from low level to high altitude areas, you may find change in air pressure and thickness. Sometimes, climbers might sense shortness of breath with an increase in heartbeat due to lack of oxygen.
In such areas, you may even become dehydrated due to absence of water content in the air and constant sweating. Dehydration occurs when there is a loss of electrolytes of potassium and sodium in the blood. Extreme dehydration through electrolyte imbalance can be seen through confusion and disorientation. In such cases, it is vital that you should consume more fluids especially water (approx. 3 liters per day).
Shoulder Injuries
Shoulder pain that occurs due to intensive climbing is a consequence of injury to the rotator cuff or the biceps tendon where it attaches. In such cases, you would need to determine whether the pain is a result of biceps or rotator cuff tendonitis.
Rotator Cuff and Bicep Tendonitis- Tendonitis is a muscle over-exertion injury and causes excruciating pain when the shoulder muscle is sore and has not been warmed up. In case of bicep tendonitis, the pain is in the lower region and to the front of the shoulder. The only cure is self-healing and a recommended 4-6 weeks recuperation period to strengthen muscle groups.
Common maladies: Injuries caused by faulty rock surfaces
To prevent freak accidents while climbing, you would need your climbing helmet. A climbing helmet protects your head from falling rocks, ice blocks, tree branches, or other debris.

Things to Bring On a Climbing Trip

admin — Tue, 24 Nov 2009 03:35:46 +0000

Rock climbing is an extreme sport that people do indoors and outdoors. On a basic climb the only things that would be required is a good pair of shoes, a fit body and a sound mind. All this can make the climbing experience worthwhile, but when going on a climbing trip it takes a bit more of effort. When making such climbing trips, beginners and even the intermediates forget to get the essential equipment for climbing and the camping. So the list below can be used as a checklist when going on a climbing trip and can be of great help to a rookie climber. Also an important concept that should always be considered is to go light, because climbing is supposed to be a fun and adventurous experience, no one would like to spoil it by carrying any extra weight.
So the things, which are needed to be bought on a climbing, trip are-
. The basic requirement is a tent when going on a long climbing trip to protect you from the elements of weather.
. A sleeping bag is another necessity when on a climbing trip. The sleeping bag has to be warm enough and should be capable of keeping you warm in low temperatures.
. Having a sleeping pad can be an added advantage, when the terrain is rough this will help in keeping you comfortable and warm.
. A headlamp is also useful in the dark, and any light in the dark is always beneficial.
. The climbing gear is the most important equipment on the climb; it all should be double checked before leaving for the trip.
. Water is an essential on a climbing trip that should be carried always. You can either find out if the water is drinkable or get a water treatment when going on a climb.
. The food and stove on a climb help in warming canned food and nourishing your body. The food that is brought should be rich in carbohydrates like potatoes, fruits, etc.
. The weather should always be monitored before a climb and warm clothes or raincoats should be brought along to protect when on a climb.
. The First Aid kit is very essential on the list and should be in the pack of a climber always, since it is never known when it will be required.
. The guidebooks or Topos should be got as per to the location of the climb and the use is quite obvious to the climbers.
These are the items that need to be brought on a climbing trip. There are other minute things that have to be looked into as well. But to remove the benefit of doubt a few of them are listed: extra pair of socks, hand towel, a knife, a set of clean clothes for the ride home, credit cards in case of an emergency and what would make it better is to have a good partner on the climb, to support and encourage you on.

Rock Climbing- Dealing with Injuries

admin — Mon, 23 Nov 2009 03:07:27 +0000

An extremely significant feature in handling injuries is, obviously, Prevention. You must undergo appropriate training; get sufficient rest, define your boundaries so you can realize at what time to pull back. In addition, you must also consider at what time to continue pressing yourself onward, and utilizing sports renovation methods to facilitate you getting back into the grind after difficult exercise.
Conditioning instructors, who have worked personally together with physical therapists, are conscious of frequent illnesses that usually bother energetic climbers and what measures to be carried out regarding them. Like any injury, the best thing to do is to have it diagnosed by an appropriate experienced sports medicine physician who takes care of a broad range of sports injuries day after day. Besides it does not harm to acquire a second or third opinion if you have a brutal injury with a doubtful opinion to some extent.
On the other hand, prior to carrying out a step as extreme as going through an operation, look at every alternative first. You might discover that massages yoga /stretching, ART i.e. active release therapy, chiropractic, strengthening, acupuncture, work out variations, or additional non-conventional advances that might heal you.
You by now are most likely familiar with ICE as the first suggestion for any kind of injury. Rest the affected spot, Ice within the first 72 hours, applying compression to lower the inflammation, and elevation of the affected spot. All over again attempt to sustain inflammation to the least amount. Subsequent to 72 hours, you might feel like exchanging heat and ice like alternating between hot and cold baths, soaking in the hot bathtub. Otherwise you could make use of a product like Icy Hot that you can massage into the affected spot as well.
You might feel like adjusting your movements to a large extent with the purpose of helping the injured spot to get better. At the time of going back to your selected movements, do not look forward to swing into action immediately or at the same stage you were on. Begin logically, at low forces, lesser regularities, and shorter periods. You might also feel like cutting down the series of movements like flat terrain vs. hills, short walks vs. long paces, half bench press in place of full series, walk-jog as a substitute for running, etc. till the time the ache has entirely vanished.
In conclusion, keep in mind that the earlier you assist your body to recuperate, the quicker you will be capable of going back to your desired actions. If you have a constant condition that has been with you for quite some time, it will not disappear at once. If you have slightly stressed a muscle, you need to put your feet up for 3-5 days. This may have to be done all the time prior to going back to movements at a fairly customized stage. Tendonitis or additional overdo injuries take lots of time to heal, and fractures or breaks can take to a great extent more than 6 weeks. Take defensive actions, pay attention to your body, prepare cautiously and sensibly.

Rock Climbing Training & Conditioning

admin — Wed, 18 Nov 2009 02:20:12 +0000

Rock climbing can be carried out on the outdoors on an actual rock or indoors on fake rock walls. Rock climbing outdoors characteristically engages climbing up predefined tracks. A number of the tracks comprise of clips that are bolted to the rock so the escort climber can effortlessly guard himself from a long descend. Other tracks need the escort climber to position objects that are strangely shaped or clamming apparatus in a protected manner to grip a fall. This is known as traditional or trad climbing. Rock climbing calls for a large amount of expertise and method. Muscles are no alternatives for methods but can aid in developing climbing skills.
At times the objective of the climber is to come across a part to climb for the wholesome satisfaction of climbing. At further times the objective is to climb a mountain where the track to the pinnacle engages in climbing rocky terrains, which is known as alpine climbing.
Endurance training: If you are a comparatively fresh climber, your usual exercises at the neighborhood climbing gym might entail a short cardio warm-up, a few upper body stretches, and a simple route or two. Thereafter you might try 3-4 further tough routes to develop your forearms. This might be acceptable at the time you are acquainting yourself with different methods of climbing and rendering yourself to a variety of moves. However if you by now believe you have a reasonably sturdy method and have been climbing for more than 6 months, and are trying to come across a means to elevate your climbing to the next stage, make an effort to pursue a methodical progress via a set regime.
If you are a fresher to alpine or sport climbing, you must to sign up to acquire the assistance of a professional climbing trainer. A professional climbing trainer can instruct you how to maintain stability of your legs, pay attention on your footwork, learn new moves thoroughly, etc. In addition to this, on the whole, a professional climbing trainer can evaluate your method. This is done so that at the time you set in motion into the first phase of this exercise you would by then display various abilities.
There is a four-part sequence, which is planned to facilitate intermediate rock, alpine, as well as sport climbers to improve their presentation by developing their climbing conditioning.
Part I: Part I is carried out for 4 weeks, and consists of guidelines for your climbing practices at the fitness center in addition to the muscle training workouts to assist you to remain stabile and in good shape. Part I will offer you a fine foundation for the rest of the series by building up common muscular endurance.
Part II: Part II will be pursued for three weeks and will pay attention on power, together with ideas for fitness center climbing training as well as balancing muscle training if you can not reach your neighborhood mountains or climbing gym.
Part III: Part III consists of power training, which goes on for 2 weeks.
Part IV: Part IV is a week of energetic respite or revival.

Rock Climbing – What You Need To Get Started

admin — Tue, 10 Nov 2009 16:24:20 +0000

Getting started on rock climbing might be a complicated task, with a list of the things that have to be used. It is easy to learn just to enjoy this adventurous sport. However to make it easier, joining an indoor gym is the best way to learn about rock climbing. It is better to have a professional rock-climbing trainer teach you the skills and methods so that you can take it outdoors and climb the rock face you have a desire to climb.
The things that are required when beginning with a rock climb are very basic and it first begins with the fitness of the climber, i.e. so long as they can fit in the harness they can top-rope. Rock climbing can be learned faster if the person is in great shape. It is a combo of balance and co-ordination and rock climbing is quite helpful in motivating people to stick to the fitness and weight lifting program. The training that is received in rock climbing is needed to be personalized, the certification are not give but the environment in which rock climbing is carried out is quite risky and the equipment is as well. So have an experienced hand in training you can be a bonus and the best part is that the safety rules in rock climbing are so easy that they can be picked up quickly. The instruction in an indoor gym is mostly free.
The equipment to climb is not needed to be purchased if the climbing is done at a local gym. The climbing shoes, harnesses, the belay devices and the locking carabiners are provide free of charge. If you are considering rock climbing as a regular sport, then purchasing a good pair of climbing shoes, harnesses and a belay device with the locking carabiner can cost anywhere between $150 to $300. It all depends on the brand, quality and style of equipment that has been selected.
The equipment required for rock climbing has to be very select to ones size, fit etc. The climbing shoes are available in a number of styles. The beginner has the board-lasted style, where the sole is stiffer and flexible style. The shoes also provide ankle protection when crack climbing or outdoor climbing, ballet shaped shoes for hardcore climbers who climb gravity defying face rocks. The routes are very hard and so the soles of these shoes have a sole wrap that is smooth and sticky rubber helping in sticking the feet to the rock. So when purchasing the shoes it is important to by the perfect fit and has to be glove like, without cutting off any circulation to the foot.
The harness also is available in numerous styles that range from twist that are quire simple and have webbing, buckles to the heavy harnesses that are padded with solid loops for hanging gear, to sport harnesses that are very light, and many others. The belay devices are dependent on the type of climbing that will be done and are also available in a variety of styles. There are the top rope climbs in which the rope passes through the anchor at the top of the climb. The locking carabiner is used to join the harness with the belaying device, to keep the attachments easy and also making the adjustments to the harness easy.

Rock Climbing Training & Conditioning

admin — Mon, 09 Nov 2009 14:18:34 +0000

Types and Formats of Rock Climbing Competitions

admin — Sun, 08 Nov 2009 14:27:04 +0000

The different types of climbing competitions are: speed climbing red point, bouldering, and on-sight. These competitions are held on an Indoor-climbing wall, under all safety regulations made mandatory for rock climbing.
Bouldering:
Bouldering competitions include short climbing routes and moves that demand a lot of strength. Bouldering is performed, without the aid of ropes. The competitions are easy to arrange and have global appeal. This training for bouldering climbing requires pace and power training. The format is apt for red point or on sight.
Red Point:
The red point competition requires the athletes to climb different rock routes. Every route differs in the difficulty level and applied effort. The difficulty level and the competition points are proportional to each other, with points awarded only when the route is finished. Athletes competing in the red point competition can warm up on simple routes. A climb requires strength and endurance. Hence, many climbers have a go at a climb twice till they successfully finish the compulsory number of climbs.
The organizers could place an examiner at each route, or let the competitors verify each others scorecards.
ON-sight:
This form of climbing is extremely competitive and covers all physical and mental aspects of climbing. The athletes are permitted one preview climb and one attempt on each route. The points are awarded, in accordance with the height a climber achieves at every climb.
The competition demands the climbing of the route, one athlete at a time. The rules strictly forbid any discussion regarding the route or wall with climbers in the isolation area. After the attempt is a made, a climber can stay in the viewing area with spectators or leave the arena immediately. The format is popular in National and World Cup climbing events.
International and Professional Competitions
. A Internationally Sanctioned competition:
A professional looking forward to a career in rock climbing would need to perform in sanctioned climbing competitions. A sanctioned climbing competition awards points that affect the national ranking or world ranking. The Union Internationale Des Associations D’Alpinisme (UIAA) is the authorized body that sanctions tournaments that award points for international ranking of climbers. Within the UIAA, the Comite Internacionale de Competition d’Escalade (ICC) oversees the level and growth of a country to qualify for competition at the World Cup level.
. UIAA: The sanctioning body for international climbing competitions is the International Union of Alpinist Associations. The committee has representatives from more than 60 member countries. The International Olympic Committee (IOC) as the official sports body recognizes the UIAA as the official competition climbing committee.
. The World Cup: The World Cup organizes a series of international rock climbing competitions that involves the winners from each member country of the UIAA. The competition is held for both female and male categories. The winner at a preliminary is selected to represent his country. The winner can then participate in a variety of internationally sanctioned events, such as the World Cup series.
The UIAA permits substitutions and exclusion to the participating countries. After world cup series is concluded, the climber with the maximum amount of points is considered as the World Cup winner.

Rock Climbing Styles

admin — Sat, 07 Nov 2009 01:59:50 +0000

Rock climbing can be divided into two main types i.e. indoor and outdoor rock climbing. There are a variety of styles of rock climbing. Two of the most common styles are: The Traditional and Sport style. Rock climbers use other styles too. Most of them prefer to use the style that suits them the best. This article will provide you with the different styles of rock climbing and its features.
Traditional style:
Traditional rock climbing is also commonly known amongst climber as trad climbing. A traditional rock climber is known as trad climber. This style involves exploration and establishment of new routes. This style requires a lot of skill including self control, gear placement, route finding, down hill climbing, etc. This style came into existence before the sport style of climbing. This style is unaided with permanent anchors to help while ascending. It is more physically and mentally challenging than sport climbing. A trad climber uses a rope and places nuts and hexes in crevices to ensure safety.
Sport style:
Sport style of climbing unlike traditional climbing lets the climber use permanent anchors for protection. These anchors are fixed to the rock face to assist the climb. Sport climbing requires gymnastics abilities, endurance and strength. Sport climbing is safer compared to traditional climbing. The gear too is different. It includes bolts and quick draws i.e. a small sling, which has carabiners on both ends. Sport climbing can be both indoor as well as outdoor. Indoor sport climbing developed because climbers wanted to practice climbing throughout the year.
Bouldering:
This style of climbing requires the climber to have great strength, endurance and concentration. The climber needs to use all these skills to work a way through the boulder route. This style is more dangerous and requires experience. This style is practiced indoors as well as the outdoors. While bouldering, climbers usually do not get their feet a couple of feet above the ground surface. Bouldering does not include any ropes or belay placed at the bas of the cliff. The only gear required for this type of rock climbing is shoes, crash pad and chalk. Bouldering involves a series of problems known as routes. These routes are series of moves a climber needs to practice over and over again. Additional moves will increase the challenge. It is advised that bouldering should not be done at great heights.
Solo style:
The solo climbing style is the most dangerous style of climbing. It is also considered by most of the climber as the freest style of climbing. This is so because the climbers climb alone i.e. without any partner, protection or rope. This style of climbing is best left to the experts. The main aim of such a climb is to reach the summit.
Ice climbing:
As the name suggests, this style of rock climbing includes climbing on ice. One does not need to be told that it is going to a cold climb. Ice climbing means climbing a vertical wall of ice and this ice wall may be formed by a frozen waterfall. The tools required for ice climbing are quite different from the tools used in the other styles of climbs.

Rock Climbing Training & Conditioning

admin — Tue, 03 Nov 2009 14:02:51 +0000

Rock Climbing Health Benefits

admin — Fri, 30 Oct 2009 19:02:22 +0000

In the past few years, Rock climbing is seen as a mainstream sport and the number of people taking up this adventurous sport is on the rise every year. This is because it allows the exploration of inaccessible cliffs, rocks and encourages you to move higher when climbing the face of the rock. The number of indoor gyms has been increasing rapidly around the country, making rock climbing a year round sport. It is the indoor gyms that are responsible for making climbing a sport with growing popularity. The sport is attempted by almost every one like athletes; people just looking for a challenge both mentally and physically, even the kids try climbing for fun. This is what makes climbing an alternative fitness exercise for a seasoned climber or a fitness freak.
The process of learning to stretch and reach the holds using both finger and toes to get the grip and stay on the wall involves the body working to give the necessary balance, improving hand-leg co-ordination. Professor Frank Powell of Furman University Health and Exercise Sciences Department was quoted saying Engaging in a physical activity like rock climbing can tip the balance of a persons calories consumed versus calories burned, with that kind of exercise and moderating your diet, it is certainly possible that it will have a significant effect.
Stretching is vital for rock climbing since it is all about good flexibility. The warm up technique of using a rowing machine can be used when climbing in an indoor gym, rowing at a relaxing pace until sweat breaks out. When climbing outdoors, walking from the place of parking to the climb destination is generally enough, but a warm-up should be done to avoid injuries, this helps in regulating the cardio-vascular activity. Warming up specific muscles can help in improving flexibility. This shows that climbing is a sport that increases a persons fitness level and the climbers develop back, arm, and finger strength rapidly once they are regular rock climbers. The areas of fitness that rock climbing is responsible for improving is body composition, flexibility, endurance and muscular strength. Rock climbing is also beneficial physiologically, since it builds self-esteem and makes the climber a responsible person.
What is even more intriguing about rock climbing is that it even people with disabilities are able to climb, but they use alternate methods of climbing. It is beneficial because it improves the persons health by improving the circulatory and respiratory system; since the activity is strenuous. The regular climbers also watch their diets, closely compared to regular people since a lot of energy is required. Rock climbing thus makes use of almost all the muscles in the body, the person has to be alert at all times and this keeps the climbers physically and mentally fit.