Bonus 1: Kinesiology and preparation

Proper preparation for exercise is key to achieving optimal results and preventing injuries. When the body is properly prepared for physical activity, the muscles, joints and cardiovascular system are better prepared for the exertion, which increases exercise performance and reduces the risk of injury. Preparation includes a warm-up and mental preparation, which allows the body to gradually adapt to the increased exertion.

Study published in the journal Journal of Strength and Conditioning Research, has shown that warming up before exercise improves muscle performance and reduces the risk of injury (Behm et al., 2011). Research also shows that stretching after exercise helps muscle recovery and reduces muscle tension (Herbert & de Noronha, 2007).

Jure Gubanc, renowned kinesiologist and trainer, will introduce you to the basics of proper exercise. Once you have a solid foundation and learn the basics, exercise becomes easier and more effective.

What is Kinesiology?

Kinesiology is the science of body movement, emphasising the importance of correct technique and biomechanics in exercise. Kinesiologists study how different movements affect muscles, joints and the whole body system in order to optimise exercise performance and prevent injury. Research shows that proper exercise improves not only physical performance but also overall health and well-being.

Basic movement patterns

Kinesiology recognises four basic movement patterns that are the foundation of any effective exercise:

  1. Push-ups: this movement involves moving the weight away from the body, as in push-ups or chest push-ups.
  2. Pulling: pulling the weight against the body, as in rowing or lifting.
  3. Squat: a movement involving bending the knees and hips, as in squats.
  4. Bending and extending: moving the body forwards or backwards in the direction of bending or extending, as in bending or lunging.

Myths about correct movement and exercise

In this video, Jure Gubanc, a renowned kinesiologist and trainer, will debunk the most common myths about proper movement and exercise. He will explain why correct technique is key to achieving optimal results and how incorrect approaches to exercise can increase the risk of injury. 

Basic movement patterns 1.

In this video you will learn about the first two basic movement patterns. Jure Gubanc and Dr Tina Prodnik will demonstrate the correct technique for performing these movements and explain how they affect your muscles and joints. Learn how to perform these key movements correctly for optimal fitness!

Basic movement patterns 2.

In this video you will learn about the other two basic movement patterns. Learn how to perform these key movements correctly for optimal fitness!

There are many benefits to be gained from the correct execution of these basic movement patterns:

  • Improved functional strength: strengthening the muscles that are key to everyday activities.
  • Improved mobility: increased flexibility of muscles and joints, reducing the risk of injury.
  • Increased endurance: better physical condition and increased performance during prolonged physical exertion.
  • Improved balance and coordination: strengthening the muscles that stabilise the body and improve body awareness.
 

By integrating kinesiological principles and science-based methods, we can achieve better results, reduce the risk of injury and improve quality of life.