How do you stay warm in a cold bouldering gym during winter?

1. Layers are key

Start wearing layers of clothing to retain your warmth. Choose breathable materials such as thermal underwear as a base layer, followed by an insulating layer and a windproof outer layer. By wearing layers you can easily adapt to the temperature in the bouldering hall and avoid cooling down too quickly between climbing sessions.

2. Dynamic warm-up exercises

A proper warm-up is essential to prepare your muscles for intense bouldering activities, especially in a cold environment. Perform dynamic warm-up exercises, such as jumping jacks, knee raises and arm swings, to stimulate blood circulation and increase your body temperature. This helps prevent injuries and makes your muscles more flexible.

3. Cardio activities

Add some cardio activities to your warm-up session to get your heart rate up. This can range from a short run on the spot to jumping rope. Cardio not only helps warm up your body but also improves your overall performance by increasing oxygen flow to your muscles.

4. Use hand warmers

Invest in hand warmers to keep your hands warm, as they often cool the fastest during cold climbing sessions. Place hand warmers in your pockets or gloves before you start to keep your hands comfortably warm while bouldering. This maintains your grip on the rocks and prevents your hands from becoming stiff.

5. Static stretching after warm-up

After your dynamic warm-up exercises, it is important to move on to static stretching to further lengthen your muscles. Focus mainly on the muscle groups that you use a lot during bouldering, such as your hamstrings, quadriceps, shoulders and arms. This helps prevent muscle pain and promotes better flexibility.

6. Keep blood circulation going

During your bouldering sessions it is important to maintain your blood circulation. Take short breaks between routes to avoid cooling down too much. Do some light activities, such as jumping jacks or jogging in place, to maintain your body temperature. This ensures that you are ready for the next challenge.

7. Hydration is still important

Despite the cold environment, do not forget to drink enough water. Climbing can still be intense, and hydration is essential for optimal performance. Make sure you drink enough water before, during and after your bouldering session to stay hydrated.

With these strategies you can brave the cold winter days and enjoy your bouldering sessions in the hall. Maintaining a proper warm-up and wearing appropriate clothing will not only contribute to your comfort but also take your performance to new heights.