Climbing as a Sport: Benefits and How to Start

 In recent years, climbing has gained significant popularity as a sport, attracting people of all ages and skill levels. This growth is largely due to multiple

physical and mental benefits of climbing. From muscle strengthening to improved concentration and stress reduction, climbing has become an integral activity that promotes overall health and well-being.

Benefits of climbing

Climbing offers a wide range of benefits that go beyond physical activity. From improving physical health to enhancing mental wellness, climbing is a complete discipline that contributes significantly to personal development and overall well-being.

Benefits of physical

Muscle-strengthening

• Description: Climbing is a full-body exercise that involves multiple muscle groups, especially in the arms, legs, back and abdomen.

• Details:

Arms and Shoulders: Pull and push movements strengthen the muscles of the arm, including biceps, triceps, and deltoids.
legs:  The upward and supporting movements work intensively on the quadriceps, hamstrings and calf muscles.
Back and trunk: Maintaining balance and correct posture strengthens the muscles of your back and trunk, including your abdominal and lumbar muscles.

Improved balance and coordination

• Description: Precise and controlled movements required for climbing improve coordination and balance.
• Details:

Ranges and stretches:The wide and varied movements required to reach climbing hold help maintain and increase flexibility.

Joint mobility: Climbing promotes joint mobility, especially in the shoulders, hips and knees.

Increasing the flexibility

• Description: The need to reach and stretch improves flexibility of muscles and joints.
• Details:Reach and stretch: The wide and varied movements needed to reach prey help maintain and increase flexibility. Joint mobility: Climbing promotes joint mobility, especially in the shoulders, hips and knees.

Cardiovascular health

• Description: Climbing increases heart rate, improving cardiovascular health and overall endurance.
• Details: Moderate cardio: Long and continuous routes act as a moderate cardiovascular exercise. Endurance: Climbing for a long time improves cardiovascular resistance, allowing to maintain high levels of effort for longer.

Mental benefits

Less stress

• Description: The concentration required during climbing helps clear your mind and reduce stress.
• Details: Being immersed in the activity allows you to disconnect from daily worries. Like mindfulness practice.

Improved concentration and decision-making

• Description: Solving the problems of the climbing route encourages better decision making and sharpens concentration.
• Details: Problem solving: Every move in climbing requires careful planning and execution, which improves problem-solving skills. And you need Intense concentration to focus on each movement.

Increased self-confidence

• Description: Overcoming challenges and reaching goals in climbing increases confidence and self-esteem.
• Details: Personal achievements: Each completed route and challenge helps build confidence in one’s skills. Problem solving: Every move in climbing requires careful planning and execution, which improves problem-solving skills.

Development of resilience

• Description: Climbing teaches to manage failure and persistence, useful skills in everyday life.
• Details: Overcoming falls: Each fall and failed attempt teach the importance of persistence and learning from mistakes. Emotional resilience: Facing and overcoming physical and mental challenges develops resilience and the ability to face difficulties.

How to start climbing

Starting climbing can be an exciting and challenging experience. It is important to choose the right mode, have the essential equipment and learn the basic techniques for climbing safely and effectively.

Choosing right modality

Climbing in climbing gym

• Description: Ideal for beginners due to its controlled and safe environment. Allows you to practice basic techniques and gain experience before moving on to outdoor climbing.

Controlled environment:With no adverse climatic factors, the climbing walls offer a consistent climbing experience.

Variety of routes. The climbing walls usually have routes of different levels of difficulty that can be changed regularly.

Access to coaches: Many climbing parks offer classes and coaches that can help improve technique.

Sport climbing

• Description: Uses fixed rock anchors to secure the climber. Requires more equipment and technical skills, but it is a natural progression from bouldering and climbing in the climbing arena.
• Benefits:

Safety: Fixed anchorages provide a high level of safety.

Technical challenge: Allows climbers to tackle longer and more technical routes.

Variety: Offers a wide range of routes in different natural environments.

Traditional climbing

• Description: Involves the placement of removable anchors during ascent. It is more technical and requires greater knowledge of equipment and insurance techniques.
• Benefits:

Versatility: Allows you to scale in areas where there are no fixed anchors.

Challenge: Requires in-depth knowledge of equipment and advanced technical skills.

Adventure: Offers a more adventurous and customizable experience.

Essential equipment

Harness, helmet and ropes

• Harness: Fundamental to safety in most climbing modalities. Provides support and weight distribution.
• Helmet: Protects the head from falling rocks and other objects. It is crucial in outdoor climbing and on ice.
• Ropes: Dynamic ropes are essential for safety, absorbing the energy of falls.

Climbing shoes

• Description: Special footwear that improves grip and precision in the hold.
• Features:

Tight fit: Provides better control and sensitivity in the prey.

Adherent sole: Improves grip on rocky and artificial surfaces.

Magnesium and magnesium

• Magnesium: Bag to carry the magnesium, keeping it accessible during climbing.