Tag Archives: exercises

Handy Nutrients and Food for Muscle Recovery

Photo credit: takebackyourhealthconference / Best Bobs / CC BY

Photo credit: takebackyourhealthconference / Best Bobs / CC BY

Lately I’ve been working on several 6c+/7a projects I’m dying to crush, which means I’ve been spending a lot more time at the climbing gym and pushing myself at strength-training classes. The routes require just that little bit of extra strength, and no matter how much my arms and core muscles hurt after hours of pull-ups and clumsy bouts on the TRX, I know the exhilaration of reaching the top will easily beat any momentary pain. Or at least that’s what I tell myself at the time. To be honest, I’d love it if I could completely boss it up the routes and then be like “Oh, this old route? Yeah it’s a nice little warm-up for my 8a.”

Combine this with my running race this month and weekend hikes, and as you can guess, my muscles are feeling the brunt of my lifestyle at the moment. Considering my past mistakes of pushing myself too hard (bouts of bed-ridden tonsillitis and exhaustion, anaemia, and ¬†preventable injuries aplenty) I’m keen to learn from them and not end up like that again. Which means I’ve been spending a predominantly large amount of my lunch breaks researching the best foods for muscle recovery to help me keep on top of things health-wise. Continue reading

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Simple Exercises to Improve Your Climbing

Photo credit: Sky Noir / Foter / CC BY-NC-ND

Last week the lovely folk at the Swiss Cottage Climbing Centre invited me to try out their newest class – a military-style fitness session aimed at improving strength for climbers. After an hour of non-stop pushing, pulling and jumping up and down holds I ached all over, had ‘Bring Sally Up’ on repeat in my head, and was (dare I say it?) feeling pumped and having a great time.

Despite the initial aches and pains a few days later I was back on the climbing wall and noticed a definite improvement in my endurance and strength!

The instructor, Jack, designed the class to focus on core strength and muscles in the forearms and legs, which help you climb over ledges and build strength for small holds and awkward angles, without losing any flexibility or technical ability vital for climbing.

While few of us have our our climbing wall at home (I’m still dreaming of the day I have climbing Twister in my imaginary backyard), many of the exercises practiced in the class can easily be done at home. Below I’ve given a selection of the ones I found the most beneficial to improving my climbing ability.

#1 Pull-ups

Quite possibly the most difficult of exercises for anyone, find a sturdy bar (or perhaps door frame?) that can withstand your weight, and practice pulling your chin above the bar. When doing this exercise, the main muscles you should be using are your forearms, to help build muscle that can easily pull you up to holds. If you find you are unable to pull yourself up, just try dead hanging for as long as possible.

 

pull up

Photo credit: sirgious / Foter / CC BY-NC-SA

 

#2 Leg Lifts

Laying straight on your side, lift your leg straight as high as it can go, hold it for 20 seconds. Then bring it down, careful to ensure that you continue holding it just above your resting leg. Do this for approximately five minutes. At first I thought this exercise was easy, but by the end my legs wouldn’t stop shaking! This exercise helps build strength in your legs, which means more power to push for holds and less reliance on your arms.

 

oblique leg lift

photo credit: Kathryn Wirsing/Hearst

 

#3 Planks

Keeping your forearms rested shoulder-length on the ground as well as your toes, hold your weight for 30-second increments, with 30-second rests in between. This exercise works your core muscles, which are essential for helping you push yourself over ledges or give you strength on steep-rock overhangs.

 

planking

Photo credit: suanie / Foter / CC BY-NC-SA

 

Most importantly however, is to remember to push yourself. It is easy to stop when your muscles feel a little tired and you have no-one to motivate you, but your muscles will only benefit from the exercise if you give them something to work with.

Interested in the classes? Then head to the Swiss Cottage Climbing Centre on Thursdays for an 8pm start (classes cost £8 a session).

 

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