5 ways to achieve good health.

We at Urban Climbers believe in healthy living. As you grow old, your body starts going through multiple changes due to various unnoticeable factors.  Our body needs to adapt to the external environmental changes and to keep our internal system up alive and kicking, we need to keep ourselves healthy. 
Your body is your temple. Respect it, then only will you be able to earn it. So here are 5 ways which will help you to achieve a good health.

1. Beauty Sleep- The most important. Having a good night sleep of 6 to 8 hours is necessary for a human body to function properly.We understand that in this busy world where people do not even have time to eat, getting an 8 hour sleep is impossible. That's why we recommend at least 6 hours of sleep. Your eyes, brain and body needs to relax to be able to function again. 
   
2. Eat your breakfast- Breakfast is the most important meal of the day. Its' called a breakfast because you break your 8 hours of fast in the morning. Just like any machine, our body also needs fuel to work the rest of the day. 
   
3. Eat fruits and vegetables- Substitute everything unhealthy with fruits and vegetable. Get creative. Mix and match food. Experiment just the way you do with your clothes. fruits and vegetables are high on nutrition and are full of fiber. It also keeps your heart and digestive fluidity sound. 
   
   
4. Squeeze in protein in your diet- A normal adult needs 45 to 60 grams of protein everyday. It can change according to your daily activity and your age. Source of protein can be both non-vegetarian and vegetarian. Depending on your choice. Most people prefer eating egg with breakfast. One egg has approximately 7 grams of protein and rest you can squeeze in with each meal you take in the course of the day. 
   
    
5. Indulge in some kind of physical activity- Engaging in physical exercises in the form of cardiovascular workouts and strength training is important for your body as it gets your heart rate pumping. It will keep you in shape, fit, flexible, energetic and will make you feel good about yourself. Aim at 45 minutes of physical exercise everyday.
   
   
   
   
   
   
   

Basic Stretch exercises for a wall climber.

Warm up before any form of exercise is a must. Any sport has its risk of injury especially if you start working out without warm up.  It maybe caused due to falls or due to muscle pull. Climbing gives you both a cardio and a strength training workout at the same time. Hence its even more important that you warm up before you get on that wall.  Injuries like muscle pulls, tears and muscle strains can be completely avoided by practicing simple stretching exercises  and not just that basic stretching keeps you flexible and strong.

When you are climber then you must know the consequences of hanging off a wall or a cliff. Most of the time the entire body weight literally hangs from your fingers. Finger and wrist joints are also joints that don't get stretched routinely.

Injuries occur due to improper physical preparation or equipment.That is why we always suggest our climbers to be well prepared. These injuries can be prevented with just three power training stretches to help you ease yourself on the wall -

1. Wrist rotating- Put both your arms forward parallel to the ground, hold your wrist and rotate it downwards and upwards. Do 5 to 8 sets of this 2 minutes everyday before climbing. 
   
   
   
   
   
   
   
2. Squat and stretch- While most people think that squatting is only for getting nice calf muscles and firm behind, it also has other benefits like while you climb the wall. Squatting makes your legs flexible. Keep one leg wide apart straight with your toes pointing in the same direction as your leg stretch and the other one bending in the front with toes out. Do this at least 4 sets of 15 each everyday. 
   
   
   
   
3. and last but not the least The Hamstring Stretch. Check out the video to know how exactly this exercise is done. 

Watch the space for more. 

How to- Prepare yourself for wall climbing-(home workout).

Wall climbing is a great and exciting sport. As adventurous as it is, it needs a lot of strength as well. For the beginners it has to be done in the supervision of a professional. You don't want to end up pulling your muscle, twisting your ankle or hurting your back. 

Building up stamina requires good food and exercise. Now most of us do not have a gym at home and maybe we cant even afford to go to a good gym. In that case what do we do? We could go out in the park but what if it's too cold or it's been raining? 

That is why we have put together certain workout routines which can help you build stamina at home and the best part is that you do not need any gym equipment. So it's a win win. 

So here is a hassle free guide to gaining strength at home- 

• Pull ups- Now if you have ever seen any wall or rock climber in action the you would know that it requires a lot of pulling your body weight and if you are not strong enough then climbing would be one hell of a job for you. Doing pull ups is one exercise that helps you gain lot of strength on your arms, torso and legs. So if you do not have a pull up bar at home then do not worry. You can always use things around in the house. For example- hanging off - an upper shelf, exposed beams, attics, staircases. 
  
  
  
  
  
  
  
  
• Push ups- Another very effective exercise to build up your arm muscle is to do push ups. This is one exercise which you can do anywhere. Even in your bedroom. All you need is a small space to fit. Doing three sets of push ups every day will show you some tremendous results. Your arms will be stronger which will make you a better climber.
  
  
• Stretches- If you see people climbing on the wall, you will see that there is a lot of body stretching that goes on, specially the legs. To reach from one place to another you might have to stretch your legs in a way you never did before and this might lead to muscle pull and that is why we advice our clients to regularly practice stretches at home. You do not need any gym equipment for this. Doing stretches like- 90/90 Hamstring, adductor, all four quad stretch, ankle on the knee, calf stretch elbows against wall, cat stretch etc can be good for a start. If you do not know what these exercises are then click here. 
  
• Cardio routine- We also advice our clients do get their heart rates pumping by simply doing some cardio at home. What you need is music and a good pair of shoes and you are good to go.  
  

Beginner's Guide to Wall Climbing.

If you are thinking of starting wall climbing lessons then you need to be well prepared before you take the first step onto that wall. As exciting as it is to climb a wall, we at Urban Climbers believe in providing an unforgettable sport service with 100% safety. Be it a beginner or a well trained professional, we always equip our clients well enough so that they are ready to face any kinds of challenge. Are you wondering about what are the equipment we are talking about and where to find them? Well then... leave it up to us. You do not have to worry about a single thing because Urban Climbers provides you with everything that a person would need to start climbing.   

We have listed few must have climbing gears for you-

1. Climbing Shoes- The first and very important. Wearing the right kind of shoes is essential. Never try to climb a wall with your converse on or your tennis shoes on. You will slip and will never be able to go much further. A climbing shoes must have a good grip, thick soul, must fit your feet properly, there should not be much space in between your toes and at the tip of the shoes but make sure that the shoes are comfortable enough for you to move your feet in any direction. 
   
2. Powdered Chalk bag- When you are doing that much of hard work and you are continuously perspiring then your hands are bound to get sweaty too and which may result into lose grip. In that case rubbing powdered chalk will help. The same chalk that the gymnasts use. 
   
3. Climbing sports wear- Some people like wearing shorts for climbing but we advice our clients to always wear full pants. Its for your own safety. Make sure that the pants are comfortable enough and the fabric is not too thin. It will protect you from cuts and bruises.
   
4. Helmet- Always wear a helmet. You never know when you might hit your head against something unseen. 
   
5. Climbing Harness- It is a attachment around your waist you clip all of your gears to and run the rope through.
   
6. Belay Device- This the device that you connect to the front of your harness and run the rope through.
   
7. Climbing rope- This is the most important gear.These must always be with you as they protect you from falling and hurting yourself. 
   

Contact us for some happy climbing experiences- http://urbanclimbers.in/