Sharjah club fitness coach Salim Madkar advised the players during the interruption of the Arab Gulf League due to the new Corona virus, and asked them to exercise for a period ranging between 45 and 60 minutes per day, during five days a week, to maintain fitness and avoid excess Weight, indicating the need for players in the current period to prepare myself, being committed to staying at home, and some of them have no motivation for training, in light of the disruption of sports activity in the stadiums.

Medker, who works as a fitness trainer for a team under 23 years in Sharjah, warned players against the dangers of not adhering to daily training, or eating some meals that would lose the player's fitness and thus lead to an increase in his weight. He told Emirates Today: “If the player stops exercising on the field, as well as playing football, you will increase the weight in varying proportions between one player and another, and the weight increase ranges between two and four kilograms, because the football player’s endurance requires burning fat, because when he trains on the field he makes an effort High, but currently sits at home for extended periods And withholds any significant effort, so the weight gain is a question for the player in this period ».

And on the quality of meals that the player must eat during this period in order not to exceed his weight, the fitness coach of Sharjah Club stressed the importance of the nutrition process, asking the players to stay away during this period from eating meals that contain fat and starches, and in return eating vegetables and fruit, considering that The exercises available to the player at home are compatibility exercises or carrying strength and speed.

He added: «During this period, the player’s sleep program may not be fixed, and he may eat meals at inappropriate times, so he must maintain his daily schedule, whether for meals or sleep, and it is very important for the player to wake up early, and eat his breakfast in His time, as well as lunch, and also dinner, and maintaining quantities in proportions is very important. ”

He explained: «For example, at breakfast, the player needs sugars at rates ranging between 50 and 60%, while 20% to 30% of protein and fat are distributed, and at lunch the player must try to increase the proportion of fibers and proteins, and in return reduces starches, In dinner, which he must eat early, he must increase the proportion of meals that contain fiber, carbohydrates and proteins by 80%, provided that the meal that contains proteins takes the largest percentage, and in return he reduces the meals that contain sugars by up to 10% "Determining the quantities is very important and affordable."

Salim, who previously worked in many clubs, pointed out that "the basic fitness elements for any player are strength, endurance and speed, while the motor skills are flexibility, agility, balance, compatibility and speed of reaction."

He continued: “Football players are required to make special efforts, and this is the difficult thing for the player, since home training differs from team training on the field, because the player is forced to act as a stimulus to his body, so that he remains conservative, because the player without agility will not be able to do With his duties on the field and the football player’s endurance, as he plays for 90 minutes with physical speeds and a range of abilities, and therefore his tolerance is different from that of the runner.

He concluded that «the league players in general need team training for a period ranging between two and three weeks, so that they can return to official competitions in the wake of the suspension of activity for a long time».

Tips for players in the period of home insulation

Exercise for 45 to 60 minutes a day, five days a week.

Mainly eating vegetables and fruits.

Breakfast needs 60% sugars, protein and 30% fats.

- Increasing the percentage of fibers and proteins, and reducing starches at lunch.

Reducing meals that contain sugars by up to 10%.

Salim Madkar:

"The player's weight gain ranged between two and four kilograms during this period."

"Home workout differs from group workouts. Fat must be burned."