STEPS TO STAY FIT DURING FOOTBALL OFF-SEASON

The long break after the end of the 2019 Malaysian League will be utilised well by Johor Darul Ta'zim FC (JDT) players to spend time with their families and go on vacations.

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There are several aspects that need to be taken note of during this period to ensure the players do not face issues when the new season starts. Among that is an increase in body weight.

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Here are the steps that need to be taken by every player to stay fit.

1. AVOID HAVING LATE NIGHT MEALS

This will cause weight gain. Meals taken late at night are not utilised by the body and will turn into body fats.

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2. CONSUMING CARBOHYDRATES WITH LOW GLYCAEMIC INDEX (GI)

Carbohydrate intake must be balanced. Consume carbohydrates with high GI during the day and avoid any at night.

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3. AVOID FRIED FOOD

Fried food are high in fats. It can cause unhealthy fats to build up in your blood vessels.

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4. DO EXERCISES

You should exercise at least 3 times a week to maintain your fitness levels. It will also prevent leg muscles from shrinking.

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5. WARM UP AND STRETCH

Be careful when playing recreational football with friends. Make sure you warm-up and stretch properly before playing.

This health information is provided by Dr. Abdul Razak Ahmad, team doctor of Johor Darul Ta'zim FC (JDT). Luaskan Kuasamu Johor.

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