Ready to rock: indoor climbing shows you the ropes of this fast-growing outdoor sport

Muscle & Fitness/Hers, May, 2004 by Dina Mishev

FOCUS ON FLEXIBILITY

Climbers who aren't flexible quickly realize they're missing something big. The more you can twist, turn and otherwise contort yourself--and be comfortable doing it--the better able you are to reach holds and the less prone you are to pulling muscles and tendons (the most common injuries in climbing). A yoga session or two a week is an easy way to increase flexibility, but if that's not your style, try a five-minute cardio warm-up followed with a plain old head-to-toe stretch, focusing on fingers and forearms, shoulders, back, hips and groin.

Five years after my first climb, I'm still not nearly as flexible as I would like, but I'm much better off than I was. I know how to tie my knots backward and forward, in the dark and in the rain, and how to provide a safe belay for my partner. Every once in a while on a climb I miss that rush of disbelief that I could do this, but it's been replaced with something infinitely better: self-confidence.

Log on to www.indoorclimbing.com or check the local Yellow Pages to find a climbing gym near you.

RELATED ARTICLE: TRAINING TO CLIMB: A SAMPLE WEEK

IF YOU'RE ALREADY DOING CARDIO work three or more days per week, continue to do so. Beginning exercisers should start with half the recommended cardio time and take an additional rest day.

Monday: Stretching or yoga, followed by climbing at the gym with a partner until 1) you can't hold on any more (don't worry if this is only five minutes at first) or 2) you've had more fun than you can stand.

Tuesday: 30 minutes of cardio followed by 10 minutes of stretching.

Wednesday: Weightlifting for shoulders, arms, fingers and back, plus yoga or stretching.

Thursday: Stretching and bouldering at the climbing gym. Stop before you're completely fatigued.

Friday: 30 to 60 minutes of cardio, followed by stretching.

Saturday: Stretching and light, technique-focused climbing at the gym. Focus on footwork.

Sunday: Off

RELATED ARTICLE: TAKE IT OUTSIDE

EVEN IF YOU CAN GLIDE UP the toughest routes in a gym, making the switch to climbing outside is best done under the eyes of a guide. If your local climbing gym doesn't have guides, clinics around the country are happy to help.

* Women That Rock (800-850-3595, www.womenthatrock.com) is the original by-women-for-women climbing clinic. Upcoming clinics include June 24-27 in Jackson Hole, WY and Sept. 30-Oct. 3 in Red Rocks, NV. Clinics are $450.

* From May to October, EMS Climbing School (800-310-4504, www.emsclimb.com) has classes and clinics every day at their North Conway, NH and Lake Placid, NY offices. The New Paltz, NY and West Hartford, CT offices have daily instruction from early April through November. Clinics range from $95 to $230.

* Looking for something exotic? Head to Saint Antonin in southwest France for weeklong clinics from mid-June through mid-August with Planete Grimper (303-449-5444, www.rockclinics.com), owned by Erbesfield-Raboutou and her husband, Didier. The duo also does personal clinics in Boulder, CO the rest of the year. France clinics are $550 and include lodging. Boulder clinics start at $65.