Pumping is when your forearms feel throbbing that keeps you from holding onto longer, no matter how far your motivation goes when you are climbing. In this case, more blood flows into the forearms that can cause cramps or cause fatigue. This can be practiced at rock climbing Montreal classes and by following the tips mentioned below.
- Keep yourself hydrated
Dehydration causes lower power output when compared to a hydrated state. This also causes your body to lactate which can also be referred to as lactate threshold and causes exhaustion as well. So, hydrate yourself well before you begin your climbing. If you can, take small sips of water while you are climbing. This keeps you hydrated while climbing that may take hours to achieve.
- Keep breathing
Your body gains energy from breaking down glucose. This process requires oxygen, by breathing. When your body doesn’t have enough oxygen, the body still processes in breaking the glucose down. With no oxygen, your body begins to lactate by a process called anaerobic glucose breakdown. This accumulates in the muscles and get them pumped. When the oxygen is overflowed in the body, it keeps the process of lactation on hold ensuring you can climb longer with no pumping at all. Take a couple of deep breaths before you climb. And keep breathing while you are climbing so as to keep the accumulation of lactation at bay.
- Rest for a day every week
If you are passionate about climbing, you might be too tempted to climb every day. Sure, you can do that. But you need to rest at least a day each week to let your muscles recover. Certainly, pumping takes place in forearms only, but you want to work for your overall fitness as well. You can work on mini cardio workouts that don’t involve arms for the rest of your day.
- Ensure that your body has enough magnesium
Magnesium keeps your muscles relaxed. This is why it can be used as a sleep aid too. It also helps in preventing the pump too. Hence, it is important for your body as our bones and enzymes use them. Just don’t dip your tongue in the chalk bag.
- Embrace the greens in your diet
Not everybody likes to go with the supplements. But your body needs a healthy diet and climbers need to take that seriously. If wanting to get magnesium from the food directly, then add more greens into your diet and don’t forget the beans and nuts too. They are loaded with magnesium and helps in keeping the pump away. You can also go with kale, chickpeas or kidney beans too.
