Try : Climbing –

You’re tired of hearing that practicing strength exercises is important (even for those who want to lose weight, as we explain here), since building muscle and improving the lean mass to fat ratio accelerates metabolism and improves all bodily functions. But you just don’t like bodybuilding. So know that climbing can be an excellent sport for you. In addition to toning your muscles in the same way as strength training at the gym, the modality is fun and, according to a study carried out in partnership between Chinese and American universities, it guarantees greater adherence in the long term — that is, less chances of you giving up sport after some time, as with bodybuilding, in addition to several other benefits.

BENEFITS OF CLIMBING

More toned body, confidence… See some of the benefits of climbing, explained by Gympass experts.

1. Increased strength and physical endurance

Increased strength is one of the first benefits perceived by people who practice this sport. This happens because, when climbing, the individual moves several body members, such as calves, forearms and core (composed of 29 muscles, including the glutes).

The consequence is that we begin to recruit muscle fibers that were previously inactive, consequently increasing the strength of the body in general. Over time, the person tends to notice an increase in physical resistance.

2. More flexibility

Climbing a wall at the gym requires the body to perform specific positions. In order for the movements to be perfect, the body’s muscles need to stretch.

At first, it is common for people to experience difficulties in this process. After a few classes, however, the body gains more flexibility, which improves body movement.

3. Toned muscles

As climbing works all the muscles in the body (especially the arms and legs), it can be a great alternative for who doesn’t like bodybuilding.

Despite demanding strength and physical conditioning (as well as bodybuilding done in a gym), the sport is more fun and dynamic.

5. Increased self-confidence and self-awareness

Every day, the climber faces several challenges. This achievement consequently increases self-confidence. After all, the person realizes that he can control fear and overcome challenges that he previously thought impossible.

EXPERIMENTAL GOOD FORM: INDOOR CLIMBING

Thinking about all this, I went to test a modality class to tell you everything to expect.

Yes, you can expect a lot of positions… awkward, in the beginning / (Trevor Williams/Getty Images)

To begin with, it’s important to say that I have very close friends who simply LOVE climbing and always ask me to do it. My best friend, who used to be sedentary, started to practice indoor sports and today she already schedules short monthly trips to go rock climbing, outdoors, proving that the study mentioned above, which guarantees that long-term adherence is big, it’s true.

I, however, do not usually accept invitations. Bodybuilding is enough for me. But, with the Gympass invitation, I thought it would be a great opportunity to test the modality.

At first, everything is very encouraging – and it wasn’t just because of the beautiful bodies and welcoming attitude of the people who were at the climbing gym I chose, Casa de Pedra, in Perdizes, São Paulo. The sport really looks like fun and doesn’t leave that feeling of obligation to start practicing. On the contrary, it all seems like a big joke.

The first step is to form a pair. Of course, the instructors are there to be that pair for beginners, but many clients, who already have experience, prefer to join them (always under the guidance and observation of specialists). That person will be on the other side of the rope, which is attached to you and goes over a pulley in the ceiling before reaching your buddy. Everything is done very safely, the system does not allow the rope to “let go” and you fall, even if the second person does not have the strength to hold you, so there is no need to be afraid.

Then it’s up to you. You will need strength and intelligence. Intelligence because it is not enough just to lean on one stone after another. As in a game of chess, you have to think ahead, always anticipating the next move. That rock you pick up might be the closest to the one you’re on now, but what about the next ones? Sometimes it is more worthwhile to pick up a rock at a more challenging distance, as the ones following it are “easier”.

AND strength. A lot of strength, especially in my arms, which I don’t have. But there, in that “joke”, you don’t perceive the effort in the same way as in a gym. As much as I like bodybuilding, working out my arms is a big bore for me and there, on the climbing wall, it became a joke.

I got almost to the top and it’s true what they say: don’t look down. The moment I did that, I got stuck and couldn’t go any higher. But, after descending, with the help of my partner, who “released” the rope little by little to bring me to the ground, it is a matter of time to recover and want to do it again.

It’s a demanding sport (even more so than the usual bodybuilding workout for arms) but fun at the same time.

Final considerations

The secret is consistency. The more you practice, the more confident you’ll feel that you can go further—literally, further up the wall.

Who I nominate for: those who want to tone their body but hate bodybuilding; people who want an “extreme” sport but safely; and those who want something really fun (that even reminds you of childhood games).

Who I don’t recommend it to: if you don’t like interactions with people, this is not your sport. As much as you only pair up with the instructor, without “needing” to make friends, the climbers are a very welcoming group, who will talk and want to make sure you are okay. So, if you prefer the type of exercise where you just put on the headphones and stay alone, run away — not least because you need to keep your hearing free to hear instructions from your partner.

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