A few years ago we conducted some research studies on the physiological benefits of rock climbing, using a mechanical rock climbing apparatus that allowed us to collect data on each exercise session. We actually trained 30 men and women for 20 minutes a day, two days a week, for a period of eight weeks on a Treadwall revolving rock climbing machine. Even this rather limited amount of simulated rock climbing produced significant improvements in body composition, muscle strength, joint flexibility and cardiovascular endurance. To say the least, we were highly impressed with the physical adaptations associated with regular rock climbing activity.

Of course, there is another side to the rock climbing coin. Due to the intense nature of this muscle-challenging activity, prior physical conditioning is highly recommended. Based on our research results, we recommend a sensible combination of strength exercise for the muscular system and endurance exercise for the cardiovascular system, as well as some stretching exercise for enhanced joint flexibility.

Because rock climbing involves essentially all of the major muscle groups, we suggest a comprehensive program of strength exercise. Your strength training program should address the muscles of the legs, torso, midsection, arms, neck and forearms. Although the forearms are not normally considered a major muscle group, gripping ability is particularly important for successful rock climbing experiences. Table 1 presents our recommended single-joint exercises that better isolate the target muscles relevant to rock climbing. These are the leg extension, leg curl, hip adduction, hip abduction, chest cross, pullover, lateral raise, biceps curl, triceps extension, low back extension, abdominal curl, neck extension, neck flexion, forearm extension and forearm flexion.

Table 1. Recommended single-joint strength exercises that target muscles used in rock climbing and hiking.

Exercises	Muscle Groups
Leg Extension	Quadriceps
Leg Curl	Hamstrings
Hip Adduction	Hip Adductors
Hip Abduction	Hip Abductors
Chest Cross	Pectoralis Major
Pullover	View all "Keeping Fit" columns    CONTINUED    1  2  3  4  5  Next      Comments  Add your comment    About The Author Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more   Related Articles & Links Fitness Center Healthy Man Center Wellness Center by Wayne Westcott     From Our Friends		Popular Related Articles/Areas 1Watch Your Words 2Basic Explanation of the Electrodermal Screening Test and the Concepts of Bio-Energetic Medicine 3Do You Have a Toxic Workplace? 4A Man with Anxiety, Depression, Seizures and Severe Hypoglycemia 5Condition: Auto-Immune Disorders 6Bay 7Take Time To Stretch 8Articles by Brigitte Mars 9Healthy Computing: Rediscover Fine Control 10Methodological Issues of Measuring Physical Activity and Physical Fitness When Evaluating the Role of Dietary Supplements for Physically Active People   Popular & Related Products Consumer Direct Labs Services Comprehensive Wellness Profile Save on Lab Test Whole Person Wellbeing Wellness Workbook ZENMED Skin Repair System Employee Wellbeing   Popular & Featured Events 2019 National Wellness Conference      October 1-3, 2019      Kissimmee, FL USA   Additional Calendar Links   Dimensions of Wellness