At Home Cardio Workout for Climbers
Cardiovascular fitness is CRITICALLY important for climbing!
On average, climbers reach 80% of their maximum heart rate and 60% of their VO2 max during indoor rock climbing. Additionally, VO2max scores in climbers range from 45-55 ml/kg/min.
“VO2” is a gold standard metric for estimating the cardiovascular fitness of an individual – by measuring the ventilation rates of expired gasses (i.e. CO2 and O2) during exercise, exercise physiologists can determine how well an athlete’s body uses oxygen for muscular work.
In theory, the higher the maximal VO2 (VO2max) of an athlete during exercise, the more efficient their body is at absorbing, transporting, and utilizing oxygen for muscular contraction during physical activity.
A high level of aerobic fitness also plays a key role in:
- Recovery of the non-aerobic energy systems during rest periods (while climbing)
- Energy conservation when hiking to and from outdoor sport climbing routes (often located in remote areas)
While COVID might be keeping you out of the climbing gyms and fitness centers, the exercises below can be used in lieu of traditional aerobic training activities/equipment in order to maintain an adequate level of cardiovascular fitness required for sport climbing!
- Get-ups (2 sets of 15 reps)
- Squat Jumps (2 sets of 20 reps)
- Split Squat Jumps (3 sets of 10 reps each leg)
- Lateral to Curtsey Lunge (2 sets of 10 reps each leg)
- Mountain Climbers (3 sets of 20 reps each leg)
- Tuck-ups (3 sets of 15 reps)
References:
1. Watts PB, Drobish KM. Physiological responses to simulated rock climbing at different angles. / reponses physiologiques a une simulation descalade suivant differents angles. Medicine & Science in Sports & Exercise. 1998;30(7):1118-1122. http://articles.sirc.ca/search.cfm?id=480895; http://login.ezproxy.library.ualberta.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=SPH480895&site=eds-live&scope=site; http://articles.sirc.ca/search.cfm?id=480895; http://www.wwilkins.com.
2. de Geus B, Villanueva O'Driscoll S, Meeusen R. Influence of climbing style on physiological responses during indoor rock climbing on routes with the same difficulty. Eur J Appl Physiol. 2006;98(5):489-496. http://login.ezproxy.library.ualberta.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=23321918&site=eds-live&scope=site.
3. Watts PB, Drobish KM. Physiological responses to simulated rock climbing at different angles. / reponses physiologiques a une simulation descalade suivant differents angles. Medicine & Science in Sports & Exercise. 1998;30(7):1118-1122. http://articles.sirc.ca/search.cfm?id=480895; http://login.ezproxy.library.ualberta.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=SPH480895&site=eds-live&scope=site; http://articles.sirc.ca/search.cfm?id=480895; http://www.wwilkins.com.
4. Sheel AW, Seddon N, Knight A, McKenzie DC, Warburton DER. Physiological responses to indoor rock-climbing and their relationship to maximal cycle ergometry. Med Sci Sports Exerc. 2003;35(7):1225-1231. http://login.ezproxy.library.ualberta.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=rzh&AN=106715681&site=eds-live&scope=site.
5. Phillips KC, Sassaman JM, Smoliga JM. Optimizing rock climbing performance through sport-specific strength and conditioning. STRENGTH AND CONDITIONING JOURNAL. 2012;34(3):1-18. http://login.ezproxy.library.ualberta.ca/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=edswsc&AN=000304470700001&site=eds-live&scope=site.