what do we need to get our body ready before doing an extreme sports such as hiking, wall climbing,and other type of outdoor activities. Being physically and mentally ready are essential. more information follow us on instagram: @keluarga_dorayaki

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PHYSICAL PREPARATION?
presented by DORAYAKI

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5W - 1H
 What is exercise?
 Who / with whom?
 Why do we have to do preparation?
 When to start?
 Where to do?
 How do we train ourself?

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EXERCISE?
 ~ is an activity requiring physical effort, carried out
especially to sustain or improve health and fitness.
 benefit:
 to control weight
 to combat health conditions and diseases
 improves mood
 energy booster
 it can promote better sleep
 for fun and social

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What kind of exercise do we need?
 Cardiovascular training :
walking, jogging,
running
 Weight training : lunges
and squats

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Who..?
 Who needs exercise?
 anyone, everyone; specially anyone who is planning to
go for hiking, outdoor activities, extreme sports.
 With whom?
 anyone :) (be social please...)

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Why do we have to do preparation?
To climb with power–and
descend without
soreness.

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When to start? Where to do?
When..? It's never too soon!
Where..? depends on an individual's preference.

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How do we train ourself?
 Stretching.
 Cardiovascular training.
 target: 70% of max Heart Rate (HR)
 Incorporate eccentric training.
 aim: leg muscles (quad, hamstring, inner/outer thighs).
 Remember to prevent any injury.
" Challenge yourself!"

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Inga.. Inga..!
 Specificity
 Overload
 Adaptation
 Progression
 Reversibility
 Variation
"know & feel your
own body. Its your
own temple"

10. Thank You
published by DORAYAKI
(Dokter Ramah Doyan menDaki) Presented in:
Jogja Outdor Show
3 November 2016