Climbing - the most important facts and benefits at a glance
Very high calorie consumption
Climbing burns more calories in a short period of time than any other cardio activity such as treadmill, spinning, rowing. Studies published in Men's Health, among others, have shown that climbing burns 22.3 calories per minute, while cycling, treadmill or rowing classes burn between 13 and 14 calories per minute. It was also revealed that climbing achieves a higher VO2max.
Low Impact
Climbing has a very low impact on the joints, since we do not find a push-off load such as in the case of buying. So hips, knees and ankles are almost not loaded. In this way, you can maintain and improve your cardiovascular fitness without putting additional stress on weak joints or risking aggravating existing injuries. This makes climbing very valuable to physical therapists and athletic trainers.
Improving posture
Posture is important in any workout, no matter what your goal, whether it's athletic performance, weight loss, injury healing or stress reduction. Better posture always leads to better / safer results. Upright posture while climbing counteracts slouching and works the core of the body. The ideal posture for climbing should include a straight spine from which only the limbs push and pull.
Contralateral movement
- Stabilizes your gait coordination - Builds torso strength
- Energizes your body and calms your mind - Relieves tension and stress
- Improves eye control ability - Important for concentration, reading and writing
- Promotes whole brain thinking - Your left and right brain work together
- Develops Dieproprioception - Your spatial and kinesthetic awareness
Stretching
Light stretching is recommended before and after climbing. Chest, shoulder and arm stretches are good for preparing the upper body. Standing quad stretches and lunges are good for lower body preparation. Remember to stretch after climbing!
Back & Trunk Muscles
When using Versaclimber, make sure your back stays straight and aligned with the 70 degree angle of the shaft. Only your limbs should move, aside from a slight rotation of the torso. You should feel your para-spinal muscles (torso).
Feet (and knees)
Before you start climbing (and periodically during the climb), look down to check that your toes are pointing straight ahead. Many people (some with hip flexibility problems) notice that their toes creep outward when climbing. Check and correct foot position regularly - your knees will also be perfectly aligned if your toes are pointing straight ahead and this will contribute to a more biomechanically effective and safer workout.
Head posture
It's okay to occasionally tilt your head up to look at the console display. During the majority of the workout, your head posture should be straight and in line with your back and shoulders. It is not advisable to move your head back and forth in an uncontrolled manner.
Extension of the back extensor
Achieving full extension of the limbs while climbing is of great benefit. The Versaclimber provides a safe, non-shaking workout for the tendon chain. For a more biomechanically effective exercise, arms and legs should be fully extended on each stroke. Apply equal force on the downward and upward stroke.
Sprints / Resistance
Many people are unable to fully extend their limbs when sprinting and pay less attention to their posture and foot placement. Using moderate resistance slows the rate of ascent and allows the exerciser to focus more on the key elements of an effective workout (posture, alignment and limb extension). By using resistance, the muscles are worked harder and the heart rate increases faster, leading to an increase in muscle mass and endurance.
Source and image source: Versaclimber
Published on: 31 October 2023