Rock climbing has been one of the fastest growing sports over the past decade, both at indoor rock climbing gyms and on real rock outdoors, providing an exhilarating experience and a good workout.

Because climbing requires you to raise your body weight up a near vertical wall, it burns a lot of calories in a short amount of time. A 180-pound person could burn 900 calories in an hour of uninterrupted climbing. But scaling rock is rather strenuous, and most people can climb only in short spurts averaging two to seven minutes of climbing time. That limits the aerobic benefit of climbing.

It’s terrific, however, for building strength, endurance and flexibility. One study showed climbing twice a week for eight weeks significantly improved body composition, joint flexibility, muscular strength and endurance. In another study, test subjects lost 2 pounds of body fat and were able to bend at the waist to reach 2 inches farther after seven weeks of climbing.

Rock climbing does carry a risk of injury, particularly when individuals aren’t familiar with proper technique and safety measures. One survey found that 75 percent of regular climbers had experienced an injury climbing. Invest in a session with a rock climbing guide to learn how to climb safely.

Local outlets: InClimb Rock Gym, Timberline Mountain Guides, Chockstone Climbing Guides, First Ascent Climbing Rock Climbing, Smith Rock Climbing Guides.

— Markian Hawryluk