Endurance & Height Increasing Benefits of Rock Climbing

No one can deny that regular physical activity improves fitness. The U.S. Department of Health and Human Service says as much, suggesting that adults get at least 150 minutes of moderately intense physical activity each week. As part of your fitness routine, you should also take part in at least two strength-training activities a week. Rock climbing can help fulfill both activity recommendations.
Hand Strength
When you climb, you’re lifting your body weight. Because this lift originates in the muscles of your fingers, hands and forearms, you’ll experience improvements in your grip strength and pincer strength, which is the strength to hold something between the thumb and forefinger. In fact, elite climbers tend to have greater grip and pincer strength when compared to recreational climbers. They are also more apt to have stronger index and middle fingers than non-climbers.
Upper Body Strength
The increase in strength isn’t just isolated to your grip. As you continue into a lift, you transfer your body weight into your biceps, triceps and shoulders. This generates resistance and causes some minor damage to these muscles. The body responds by regenerating the damaged fibers, but in a greater size than before to meet the new demands of resistance, thereby improving strength. Throughout the lift, you’re also engaging the large muscles of your back, and the rules of resistance apply to this area of your body as well.
Endurance
With every ascent, you'll improve muscular endurance, meaning your muscles will gradually increase their ability to perform a particular task for longer periods of time. A study published in the January 1996 “Journal of Sports Sciences” found that elite climbers could perform far more pull-ups than non-climbers. They also were able to sustain bent arm hangs for longer periods of time. Without the improved upper body strength, neither of these activities would be possible, at least to the degree found in the study.
Height
Genetics accounts for roughly 60 to 80 percent of your potential height, according to Chao-Qiang Lai, a molecular biologist from Tufts University. The remaining 20 to 40 percent is affected by environmental factors, but the most influential of these factors is nutrition. Rock climbing -- or any other physical activity, for that matter -- isn’t likely to make you any taller than your current height. The study noted in the “Journal of Sports Sciences” saw no significant differences in height between elite climbers and the other two groups.

Read more »

Posted in: Climbing

How to Develop Skills for Rock Climbing?

Rock climbing is a very dangerous endeavor. Even the most experienced climbers face dangers when they attempt to climb a rock face. Rock climbers often use bolts so they can secure themselves when climbing. Climbers use drills and hammers to anchor the bolts for the climb. The combination hammer drill does the work of two tools while you climb.
BOLT USAGE
Using bolts to help assure a safe climb is controversial. One you install a bolt in the rock's surface, it is there until it breaks off. Therein lies the controversy. If you come across a bolt while you are climbing, you have no idea how long it has been there and no idea if it is safe or it will break off the moment you put all your body weight on it. The American Safe Climbing Association can't guarantee that any bolt that has been put in the side of a rock face is safe. The ASCA states that climbing bolts may not be up to the standard of construction bolts that are used in building. As a result, there is risk in using bolts, no matter how efficient your hammer drill is at installing them.
PROCESS
When you are going to use your hammer drill when climbing, the first thing you do is drill the hole where the bolt will be placed. After the hole is drilled in the rock face, you use a plastic tube to blow out the rock dust that has accumulated during the drilling process. Place the bolt in the hole and use the pulsing aspect of the hammer drill to drive the bolt into the hole firmly and completely. This should take no more than a few taps. Then use your bolt wrench to tighten the bolt. This should take two to four turns.
PROPER LOCATIONS
Look for a suitable location to place the bolts and anchor them into the rock. You should look for any natural cracks in the rock. You must also make sure the rock is strong enough. You can't place the bolt in crumbling rock. You can pound the rock with your fist and if you hear an echo, that is indicative of crumbled rock that is not suitable for installing bolts with your drill and hammer.
HAND HAMMER DRILLS
Hand hammer drills are made by a wide variety of manufacturers, and at the time of publication ranged in price from $60 to $300. Manufacturers include Hitachi, DeWalt, Milwaukee, Makita, Chicago Pneumatic and Rockwell. Most of the hand hammer drills used for climbing weigh 4 pounds or less. The drill use a battery-powered motor. A specialty drill made by Alpinist had a suggested retail price of $1,500 at that time.

Read more »

Posted in: Climbing

5 Things to Know Before Starting Mountain Climbing

The outdoors provides you with an array of adventurous activities and sports, and mountain climbing is one such adventure that you can undertake. Although it can be a thrilling affair, mountain climbing also has the potential to be dangerous and or even fatal. Therefore, it is necessary to research extensively and make sure you have the right gear when going mountain climbing. There is a variety of equipment needed for mountain climbing such as the right footwear, ropes, crampons and harnesses.


Rope
Rope is an essential tool when it comes to mountain climbing. It is provides anchorage for the climber in case he slips or falls. Ropes joins multiple climbers. In the event of a fall by one of the climbers, the other climbers have a better chance of saving him and lifting him back up together than if they were all climbing separately. When choosing the type and length of rope to use for mountaineering, consider the duration of the climb, technique, whether you will single, double or twin rope systems, as well as your weight and the weight of other climbers.
Climbing Shoes
Climbing shoes are also a necessity when it comes to mountain climbing. Getting the right shoes can be a headache. Look for shoes that fit snugly but are not too tight depending on the type of climbing you are doing. For extreme climbing, shoes with a tight-pointed toe box are appropriate. It is, however, advisable to get shoes with a stiff sole or one with spikes for better grip, especially on smooth rock surfaces, and a high cut leather upper to protect your ankles from any injuries. At the time of publication, climbing shoes cost $100 or more.
Helmet
A helmet acts as protective gear. In case of a fall, the helmet protects your head from any injuries and cushions the impact of a fall, slip or a blow to the head from free falling rocks. It is advisable to look for a helmet with many ventilation spaces. This not only allows for air circulation in the helmet but also makes the helmet lighter if you are climbing during warm weather conditions. Try on a couple of helmets before reaching a decision on which one to purchase. Ensure that the helmet you purchase fits comfortably and allows room to layer in a hat to cover the ears during colder climbs.
Harness
A harness consists of several parts such as leg, belay haul and gear hoops, waistbelts, buckles, tie-in-points and elastic straps. Understanding each of these parts, as well as the type of climbing you want to do, is a key element when deciding on the right type of harness to purchase. Harnesses are useful when attaching ropes to the body using carabiners. They help catch and suspend a climber on the rope in case of a slip or a fall.
Carabiners
A carabiner is a metal loop with a screwed or sprung gate used to attach the rope to the harness during climbing. Carabiners are light yet strong in order to reduce the wait carried by a climber and supply the much needed safety at the same time.

Read more »

Posted in: Climbing