Very simplistically, to stay in top climbing shape, you need to:

--Climb enough (there is no substitute for having enough time, something like 3-4 times a week) and climb intelligently (e.i. spend your time wisely on climbing-specific training)

--maintain healthy weight, preferably on the low side of what is healthy for your height/frame.

--work opposing muscles to avoid imbalance and injury, and don't forget stretching to maintain flexibility.



From that list, it is pretty easy to figure out what you could be doing on your off days:

1) If you need to lose weight (IMO most people could stand to lose 5-10 pounds), cut calories in such a way that you still are keeping adequate protein intake and not losing muscle, and step up your cardio workouts (running, biking, rollerblading, swimming, etc. pick your favorite). If you don't need to lose weight, and don't particularly enjoy running or other such activities, do just enough of it to meet your general healthy lifestyle recommendations. Cardio is not going to improve your climbing, if you are at healthy weight and aren't puffing after a flight of stairs.

2) if you have never worked with weights, get a recommendation from a trainer or a physical therapist for good opposing muscle exercises. This is not a spend-hours-in-weight-gym sort of thing, more like doing a few sets of very specific exercises with hand weights.

3) do yoga. Keeps you flexible, relaxed, and otherwise happy.

4) don't forget that there is more to life than climbing. Just enjoy it.

More questions: Has anyone had good experiences with dance-based workouts, such as ballet or ballroom? For the yoga recommendation, is there any particular style or set of poses that you enjoy or find beneficial?

I've known a few people who do higher pace dancing (like swing dancing) which keeps them incredibly trim. It doesn't seem that ballroom dancing is very high intensity though.

As for yoga, poses that people find benificial will depend on your weaknesses. In general though I do like a routine with more standing/balance poses. Beyond getting a good stretch, you also build the smaller stabalizer muscles.

I've known a few people who do higher pace dancing (like swing dancing) which keeps them incredibly trim. It doesn't seem that ballroom dancing is very high intensity though.

As for yoga, poses that people find benificial will depend on your weaknesses. In general though I do like a routine with more standing/balance poses. Beyond getting a good stretch, you also build the smaller stabalizer muscles.

I usually don't break down yoga into do this, don't do this set of poses. I like doing it all. The class that I take does a pretty good job of rotating through various poses and focusing on different aspects from class to class.

I am not doing it for climbing improvement. I am just doing it because I feel good after it.

This may not apply to you, since I am most likely much older than you.

I do 60 minutes of cardio 6 days per week. I push my heart in to the 140s for at least 40 minutes (my zone is 115-140). I work out with a personal trainer 1 day per week. Our sessions always include door jamb pullups, regular pullups and lots and lots of leg and core work with weight lifting. I try and climb 2-3 days per week (outdoors). Indoor climbing hurts my fingers, so I stopped doing it. I also meditate every day and try and go to yoga as often as I can get to a class.

Wish I could say that it's making me a kick ass climber, alas, it is not.