Fit To Travel

Road to the Top

Rock-climbing gyms are a stepping-stone to all-around fitness

When Tim Harrington moved to Boulder, Colo., in 1981, he and a friend climbed one of the area’s famed outdoor routes, the Bastille Crack. It was a challenging and exhilarating experience. Still, Harrington didn’t have much time to devote to a new pursuit. His custom home-building business flourished soon after he arrived in Boulder, and he put his climbing gear and aspirations in storage.

Then, 12 years ago, at the urging of Harrington’s daughter, Emily, the two began climbing together at the Boulder Rock Club, one of several climbing facilities in Colorado’s endorphin capital. Today, Emily Harrington is a world-class professional climber, and her dad, now 53, climbs regularly to keep fit.

“Not long ago, I went back to climb the Bastille Crack, and it was a snap,” he says. “And it was all because I learned how to climb in the gym.”

Simply put, indoor climbing is one of the best all-body workouts available anywhere, taxing every muscle group — lower body, upper body, and midsection. True, climbing doesn’t work your heart and lungs as much as running or cycling, but it will keep your metabolism humming. And it’s a great workout for your gray matter as well — climbers often talk about “solving the puzzle,” referring to the sequence that each climbing route presents.

“When you’re running or biking, you can easily think about work the whole time, because it’s monotonous,” Tim Harrington says. “With rock climbing, you’re constantly involved with the process, what you’re trying to do. Indoor climbing also allows a person to learn how to climb safely — with rope management and knots — and learn it in a controlled environment.”

But perhaps the best part of indoor climbing is that you don’t have to be an experienced professional to enjoy it. You just need to know where to go, what to bring, and — most important — that you have the ability to do it. “Rock climbing appeals to all levels of athlete, from the raw beginner up to the elite-level climber,” says Kynan Waggoner, operations director for USA Climbing. “There’s something there for everybody.

Walls for All

Today, there are roughly 500 accredited climbing gyms in the United States. (Visit indoorclimbing.com for a comprehensive listing.) Since most climbing gyms offer day passes (generally $6 to $20), instructional programs, and rental gear, they can accommodate travelers looking to add a twist to their training regimen.

From its modest beginnings 25 years ago, the modern indoor climbing gym has grown into a full-service training facility, offering a host of amenities and training programs. “A large number of climbing gyms now resemble your typical fitness facility, with cardio and strength-training equipment, workout areas, yoga rooms, full locker rooms, and showers,” says Derek Waggoner, owner of X-treme Rock Climbing in Miami.

Beginners who are looking at a facility should ask if it is a member of the Climbing Wall Association, a group that works to help gyms meet insurance standards. Another thing to look for is staff members who are certified by the American Mountain Guides Association.

Best Foot Forward

If you plan to visit a gym, bring your own gear — like climbing shoes, harness, and chalk bag — since comfort is key. The same goes for your clothing. Once you’re at the gym, Anne Worley Moelter, co-owner of the Movement Climbing and Fitness Center in Boulder, recommends starting with a few climbs on easier routes to jog your muscle memory and build endurance. In general, any indoor climbing will improve muscle tone and overall fitness. Specifically, though, traditional sport climbing (longer routes, with harness and ropes) is a more deliberate exercise, and will help build your long, slow-twitch muscle fibers. Bouldering (short routes, done without a belay) requires more explosive movements, and therefore concentrates on short, fast-twitch muscles.

One good suggestion is to climb on different wall angles, which will work different sets of muscles. Modern gyms provide an array of constantly changing routes, ranging from beginner to expert, which ensures that you can find a workout as challenging as your abilities allow. The benefits are almost limitless.

Run with a View

Catch the highlights of Hong Kong, without the ups and downs

Navigating Hong Kong’s steamy streets for a run can literally be an uphill battle. Rather than fight the island’s steep grades and bustling traffic, retreat instead to shady and level Bowen Road, the city’s most popular urban running trail.

This paved, mostly pedestrian road snakes for 2.5 miles through the Mid-Levels, a tiny neighborhood halfway up Victoria Peak. Taxis abound at both ends, affording you perfect 2.5- and 5-mile options for a great dawn or dusk run. Markers every 500 meters (.3 miles) can help with your speed work. Plus, the scenery is amazing. “From Bowen Road, you can see not only how the city was carved out of the jungle, but also all the iconic sights of Victoria Harbour and Kowloon,” says Anthony Sandeen, trail master for the Hong Kong Hash House Harriers running club.

Start your run at Bowen Road’s eastern end, near Adventist Hospital (40 Stubbs Road). From the Admiralty MTR Station, go out Exit C and hail a taxi for the short ride. At the Stubbs Road roundabout just below the hospital, you’ll find Bowen Road’s well-marked entrance. Named for Sir George Bowen, a British colonial governor, Bowen Road provides several lessons in Hong Kong history and culture. As you get under way, you’ll see a city boundary marker dating to 1903. Down slope lies Happy Valley Racetrack, Hong Kong’s horse-racing haven since 1845. Today, runners may use the kilometer-long inner track whenever the horses aren’t.

Several Buddhist shrines dot Bowen Road, honoring the earth god and other protectors. About a mile into your run lies Lovers’ Rock, a 20-foot-tall stone where unmarried women (and their mothers) leave offerings and pray for husbands.

The trail’s atmosphere is surprisingly tranquil. Bamboo and palm trees filter the sunlight and offer peek-a-boo skyline views. You’ll see I. M. Pei’s Bank of China Tower and the 88-story International Finance Centre Tower Two, the city’s tallest building.All this scenery passes by like an action movie on mute, for bird songs, not car horns, serve as the trail’s soundtrack. You’ll likely hear laughter, too, as you approach Bowen Road Park near the 2,500-meter marker (1.5 miles). Families flock here to enjoy the playground and practice tai chi.

On its final kilometer, starting at Borrett Road, Bowen Road is an active one-way street, but traffic is light. At the trail’s western end, at Magazine Gap Road, you can double back for a longer run or catch the fabled Peak Tram at the nearby station. Calling it a day? Two stops down is the tram’s lower terminus. Ready for more? It’s a six-minute ride up to Victoria Peak, where more trails await.

Getting There: Continental offers daily nonstop service to Hong Kong from its hub in New York/Newark.