SURE, it looks risky and strenuous with all that stretching and seemingly upper body work, but according to fitness and martial arts instructor at Sandals Ochi Beach Resort in Ocho Rios, St Ann, Adrian Hutchinson, once instructions are followed, the benefits to be had from rock climbing are immeasureable.

He told the Jamaica Observer in a recent interview that one can choose to climb a rock wall without a rope, which is known as bouldering, or using a harness and rope, but with either method, rock climbing is a total body workout.

He told Your Health Your Wealth that just about anybody can climb, starting from as early as four years old.

“If you follow the instructions of the instructor, then there is no risk involved.

If you are a first-time climber, there is nothing to be afraid of just follow the instructions and it will be like saying your a-b-c,” insisted Hutchinson. “However, if the instructions are not followed, it will be like going up Mount Everest.”

He explained that your entire body will love you for taking the challenge to climb to new heights.

“Most people think it is a lot of upper body strength, but it is really leg work, so it is the other way around,” the fitness instructor told Your health Your Wealth. “So it is 80 per cent legs and 20 per cent arms.”

He explained that the legs are used to elevate the body, but it is also an excellent form of exercise for the arms and the muscles in the upper back.

So, what are the guidelines you need to know to ensure that you get the most out of climbing a rock wall?

1. “Keep the arms staright, shoulders relaxed, all the pressure in the fingers,” Hutchinson explained. “At no time will you bend your arms up, because if you do, you are going to use up too much energy and you are not going to go very far.”

2. “You want to find the centre of gravity,” the fitness instructor warned. “Some people are climbing and they are hanging off the wall, and you know gravity is a pulling force, so it is going to pull you down.

“So, instead of hanging off the wall, I want you to go into a 45-degree angle,” he constinued. “What it does, it prevents you slipping, which you have nothing to worry about because once pressure reaches the rope, it automatically locks. But, instead of you coming down, you are going to send all that gravity into the wall.”

3. “You want to look at how you position your feet and that is very important,” he insisted. “A lot of persons when they are climbing use their heels, some the arch of the foot.

“I want you to stay on the ball of your toes,” Hutchinson said. “What it does, it gives you leverage, helps you to reach further, and it also prevents you from slipping.”

4. “You want to keep a triangular formation going up and that’s very important. At no time should you go to the centre, becuse of you go to the centre, I will have to extend the rope and if you should slip, you’re going to be tossing all over the wall before I can control you,” he said. “It is 80 per cent legs, 20 per cent arms.”

He explained that the rock wall has different sections depending on the level at which a climber is and how much of a challenge they desire. He was quick to point out that getting from the beginner’s route to a more advanced route on the wasll was all a matter of determination.

“Rock climbing is very popular among guests… I have guests that climb the wall like 12 times in one day,” smiling, Hutchinson said.

He emphasised that rock climbing is a fun activity in and of itself that provides a good workout too.