Day: June 6, 2022

Fighting fit for National Service

Post author By scott
Post date June 6, 2022
No Comments on Fighting fit for National Service

Mr Danish’aizat believes that setting realistic fitness goals is one way to stay on track to hitting one's fitness goals before enlisting for National Service.

Enlisting for National Service soon? We talk to a Fitness Workz trainer to find out how you can improve your conditioning to be in the best possible shape for NS!

TEXT: NICHOLAS JACOB

PHOTOS: FITNESS WORKZ

If you’re about to enlist for National Service (NS), it’s understandable to feel some trepidation over what lies in wait over the next two years. After all, NSmen are trained rigorously to ready themselves to defend our country – an important duty which calls for the requisite level of physical fitness.

Even so, with the right mindset and plan in place, you can place yourself on the right track to emerging from NS stronger in both body and mind, while having had the best experience possible – and we’re here to guide you through that!

EXPECTING WHAT TO EXPECT

Some of the challenges NSmen can typically expect to undergo include adjusting to new living environments and routines, hours of demanding physical training sessions, and a range of intensive physical activities which call for a high level of fitness.

According to Mr Muhammad Danish’aizat Bin Kamsani, a fitness trainer at Fitness Workz, setting realistic fitness goals is one way to stay on track and motivated before enlistment and throughout the NS journey.

“This gives you a framework through which you can achieve milestones. Achieving your fitness goal can be rewarding and being fit ahead of enlistment can reduce the risk of injury during basic training,” he shared.

So, how does one structure that fitness plan?

MAKING THE MOST OF YOUR TIME

As a rule of thumb, it is ideal to allow yourself around a year to prepare for NS – this allows plenty of time for you to train at a measured pace and condition your body before enlisting.

Mr Danish’aizat recommends hitting the gym three days a week for the first few months, then ramping up the frequency to five weekly sessions as you progress.

“Always aim for improvement every week and try out new training styles. Having a few gym kakis can also help you stay motivated and focused on your fitness goals,” he advised.

Of course, not everyone may have the luxury of time to spend a full year of training. For instance, if one only has a month to prep before enlisting, Mr Danish’aizat recommends focusing on improving cardiovascular health and muscular endurance for the best short-term gains possible.

“This can help you to be mentally and physically prepared for the upcoming training sessions,” he explained.

THE ROAD TO GETTING FIGHTING FIT

When it comes to the exercises, our fitness trainer notes that focusing on strengthening your pectoralis and abdominal muscles before enlisting will translate into the greatest benefits for your NS journey. Again, tie these back to goals you wish to achieve.

For example, training yourself to run the 2.4km under 13 minutes will improve your cardiovascular fitness – which can not only help with the 2.4km run itself, but also a wide range of physical activities you can expect during NS.

Fun fact: Incorporating additional exercises to develop your shoulders, arms, back and legs can also improve your overall cardiovascular health! Doing so will also enhance your holistic strength, allowing you to tackle the physical challenges that come with NS more easily.

FITNESS FOR LIFE

Apart from fitness training, Mr Danish’aizat recommends maintaining a balanced, healthy diet to complement your training while also mentally preparing yourself for lifestyle changes during NS.

“Simply replace vegetable oil with olive oil, choose baking or air-frying over deep-frying. Try to prepare your own meals as much as possible or pick healthier options when you eat out. Getting used to eating healthy will also make it easier to acclimatise to a new healthy lifestyle upon enlistment,” he explained.

Through it all, the fitness habits picked up during NS will be helpful long after your stint is complete.

“Fitness does not stop as there is no limit to it. Continuing to live an active and healthy lifestyle can reduce the risk of illness and improve your mental health! Each new day is a new opportunity to improve yourself – take it and make the most out of it,” Mr Danish’aizat advised.

On The Edge

10 fuel-saving hacks that actually work

Post author By scott
Post date June 6, 2022
No Comments on 10 fuel-saving hacks that actually work

Pump prices may be high but follow these simple fuel-saving tips to wring the maximum mileage from every drop of petrol.

TEXT: LEOW JU-LEN

PHOTOS: SHUTTERSTOCK

From setting off early on your journey to servicing your car regularly and enjoying fuel discounts at Sinopec for HomeTeamNS members, here’s a list of simple and effective fuel-saving tips that can put a significant dent in your monthly expenses.

Some of these fuel-saving tips apply to the driver, some to the car, and others are just a matter of exploiting the fuel-saving features that the latest car models come with.

1. BE ORIGINAL

The first thing to do is: Nothing. That means keeping your car in its original condition. That’s because adding an aftermarket rear wing or body kit may make your car look cooler, but they are detrimental to aerodynamic efficiency (how slippery a car is when it moves through the air). Upsizing the wheels and tyres increases rolling resistance (the amount of energy your car needs to travel at a given speed).

Likewise, modifying the engine to increase power can raise the consumption of fuel. Just leave your car the same as it was when it left the factory if you want to keep it in the condition it was optimised for. How easy is that!

2. SAVE MONEY ON FUEL

Great news for HomeTeamNS members: Show your digital membership card at Sinopec along with your driving license and you’ll enjoy upfront fuel discounts — get up to 24 per cent off your petrol bill at Sinopec’s Bukit Timah service station and 23 per cent off at the Yishun and new Woodlands stations. The single easiest way to stretch your fuel dollar is to save money when you buy it.

3. GIVE THOSE TYRES AIR

Tyres that are even a little underinflated have more rolling resistance, and that raises fuel consumption by making the engine work harder. Be sure to check those pressures at least every other time you fill up the gas tank. That’s because air seeps out of tyres naturally, and that can cause a loss of 1 or 2 psi of pressure every month.

Fuel consumption rises as much as 0.3% for every 1% of under-inflation, so let’s work out the numbers: suppose you have a small car that returns 15km per litre of petrol on tyres that should be inflated to 32psi. If the tyres are down to 30psi after a month, the loss in pressure would reduce the fuel economy to 14.7km per litre — enough to shave 15km off a 50-litre tankful.

Properly inflated tyres are safer and last longer, too, making this hack a triple win.

4. BE SERVICE ORIENTED

Tempted to combat higher pump prices by skipping servicing? Don’t. Lots of small mechanical flaws can raise fuel consumption meaningfully. Clogged filters, fouled spark plugs, engine oil that’s past its best, misaligned wheels, and the list goes on. These are all picked up and sorted during servicing, so take your car to the workshop on time if you want to keep it running efficiently.

5. SET OFF EARLY

Rushing to your appointment is not only stressful, but it’s also bound to raise your fuel bill because it requires you to zoom along as quickly as you can. Try leaving five to 10 minutes earlier than you usually would, to give yourself time to get there without driving fast. It’s also safer, and you’ll be surprised at how much better your mood behind the wheel will be, too.

6. BACK OFF A LITTLE

Fuel-efficient driving isn’t about going slowly, but about going steadily. Accelerating takes energy, and braking removes kinetic energy, so both of those things are detrimental to fuel consumption. Instead, try to get up to a steady speed and do your best to maintain it.

Two things will help with that. Try to drive with a sense of anticipation and look further up the road than usual. That way you’ll be more aware of what’s going on around your car and can slip smoothly around upcoming hazards before you run into them.

Second, try keeping a bigger gap between yourself and the car ahead than you’re used to. The extra space will let you keep going at a smooth pace while the car ahead speeds up and slows down with the rest of traffic. It gives you a better view of what’s up the road, too, which is great for safety.

7. BE AN ECO-MANIAC

Saving fuel is sometimes a matter of pushing the right buttons in your car. Specifically, if it comes with different driving modes, try engaging the Eco setting. This turns down the throttle response (that is, the relation between how far you press the accelerator pedal and how much the engine responds) and makes the transmission change up the gears sooner. That might make your car seem sluggish, but full power is still available when you need it.

Eco mode sometimes reduces air-conditioning power, but some cars allow you to tweak that setting and keep the cold air going.

8. COAST ALONG

Many modern cars have a coasting or “sailing” mode (it’s sometimes activated by engaging the Eco setting) that’s similar to slipping the car into neutral and letting it roll freely. Get up to speed, take your foot off the accelerator (and keep it off the brake) and you’ll be amazed at how far you can keep going.

Some cars, typically mild hybrids, are able to shut down their engines completely while coasting, which is a neat way to travel without using any fuel at all.

Even if your car has no coasting function, however, you can try taking your foot off the accelerator early when you know you have to slow down (say, for a red light or upcoming bend). Modern cars shut down their fuel injectors under deceleration, which also means you burn no petrol while slowing down.

9. LET SATELLITES HELP YOU

You might know your way around Singapore with your eyes closed, but it can pay to key your destination into a satellite navigation system regardless. Why? Because some cars are able to tailor their routes to different criteria, so you can choose a speedy route or a fuel-saving route.

Some cars also fetch real-time traffic data and can set a route that avoids fuel-wasting traffic jams. Even if your car doesn’t have such fancy features yet, apps like Google maps can help you to avoid congestion, too.

10. LEARN TO GAUGE YOUR SUCCESS

How to figure out if any of this is working? Let your car tell you. A car’s trip computer can let you know your fuel consumption over a given trip, so try resetting it and, say, driving normally to work to get a baseline score — it’s usually expressed in L/100km (litres per 100km) or km/L (km per litre). The next day, reset it again and try the fuel-saving tips above and see how much difference they make!

You can also get a real-time readout of your car’s fuel consumption as you’re driving, which will let you know if you’re being frugal or wasteful at a given moment.

On The Edge

Staying safe from fires

Fires of electrical origin were the number one type of fire in 2021, accounting for 31.9 per cent of all fires.

The total number of fire calls has decreased by 1.8 per cent in 2021 – and while that’s good news, even one fire is too many. How can we reduce fire risk, and what should we do if a fire breaks out near us?

TEXT: MELODY TAN

PHOTOS: SHUTTERSTOCK

Fires can occur almost anywhere, from a HDB flat to a waste oil processing plant, and even at a historical shrine on Kusu Island.

While the overall number of fire calls dipped slightly last year by 1.8 per cent, there were 194 cases of fire injury – ten more compared to 184 cases in 2020. In addition, three people died due to fires.

Fires are almost always preventable tragedies. Taking a few sensible precautions can ensure our safety, as well as the protection of our belongings and buildings. Read on to learn how to lower fire risk, as well as steps to take if a fire breaks out.

TIP #1: DON’T MESS WITH ELECTRICITY

There have been multiple cases of fires started by faulty battery packs of power-assisted bicycles (PABs) or personal mobility devices. These battery packs are often left to charge overnight or for a period of time, before exploding and igniting a fierce blaze.

If you have a personal mobility device or a PAB, be sure to buy original batteries and refrain from charging them overnight, for a long and unattended period of time, or near combustible materials. You should examine the batteries regularly for signs of damage, such as corrosion, bloating or a powdery residue. Avoid charging the battery immediately after using the PAB or mobility device, and never tamper with or modify it.

Similarly, electrical wiring in your home should be installed by a qualified electrician, as fires of electrical origin were the number one type of fire in 2021, with 588 cases, or 31.9 per cent of all fires. When purchasing electrical appliances, look out for the SAFETY mark. This indicates that the product has been tested for safety measures against fire, explosion and other dangers.

TIP #2: COOK WITH CARE

You might be a magician in the kitchen, but even a culinary wizard wouldn’t be able to stop a blaze once it’s out of control. To reduce fire risk, never leave your cooking unattended and be sure to keep flammable items away from any heat sources, such as the open flame on your stove.

To avoid nasty burns – or worse – avoid wearing loose clothing, such as long flowing sleeves, when you are cooking. Switch off the electrical outlets to appliances when they aren’t in use, and make sure that they aren’t overloaded. Next to electrical fires, cooking-related fires were the second highest in 2021, with 408 cases.

TIP #3: EXTINGUISH FOR CERTAIN

Fires can start from the smallest of sparks – and that includes a cigarette butt that hasn’t quite been stubbed out.

“Dropped light” fires – defined as fires caused by unextinguished cigarettes, charcoal embers and incense sticks – were the third most common type of fire last year, with 349 incidents.

If you are disposing charcoal embers or cigarette butts in the common rubbish chute or a bin, make sure that they have been fully extinguished to reduce fire risk. And if you have an altar or an aromatherapy burner at home, place it far away from curtains.

TIP #4: EDUCATE EVERYONE

Whether at home or in the workplace, everyone sharing the same space should be fully aware of potential fire risks.

For example, children should be taught to play with sparklers and lanterns outdoors only. Adults should make it a habit to avoid cluttering up fire escape paths, especially with flammable items such as books, newspapers and boxes. If you have a domestic helper who does the ironing, make sure she knows to switch off the iron instead of leaving it unattended on the board, as overheated fabric can catch fire. You might also consider organising a fire drill at least twice a year within your own household, so that everyone knows what to do in an emergency.

In workplaces, fire safety equipment, like smoke detectors and fire extinguishers, should be kept updated. Employees should be trained to know what to do in the event of a fire. Employees should also make it a habit to turn off computers, laptops and other appliances when leaving the office. After all, fire safety is everyone’s responsibility.

WHAT TO DO WHEN A FIRE OCCURS

If a fire breaks out near you, the first thing to do is to stay calm. Call 995 for the Singapore Civil Defence Force (SCDF), alert others and proceed to evacuate.

In the event of a small fire, you can attempt to put it out with a fire extinguisher (You can learn to use one on the SCDF website.) When it comes to a grease fire – such as cooking oil that has ignited – do not throw water on it, as that will cause the oil to splash and spread the fire even more. Instead, you can try starving it of oxygen by placing a metal (not glass, which will shatter) pot or pan over it, or pour a large amount of baking soda over the fire. It creates carbon dioxide when heated, which can smother the fire. You can also use a large damp towel to extinguish the fire.

In the case where it’s not possible to put out the fire without endangering yourself or others, it’s best to leave the area. If you can reach the gas mains on your way out, turn it off. If possible, close the door and shut the windows of the room that the fire is in so that it can be better contained. Avoid smoke inhalation by staying low and crawling close to the walls. Use the stairs and try to head down to the ground floor. If you’re on a very high storey, look for the refuge floor – a holding area that provides safe harbour for residents during a fire.

When it’s not possible to leave the building, head to a room with a window – ideally one that faces a road, so that rescue can take place faster. Roll up a thick piece of cloth, like a blanket or carpet, to prevent smoke from entering through the bottom gap of the door. Let the SCDF operator on the phone know the location of the fire, where you are in the building, and how many people you have with you.

Finally, if the fire is not in your apartment but your neighbour’s, you should still evacuate rather than adopt a ‘wait-and-see’ approach. SCDF’s protocol calls for the evacuation of residents on the same floor, or the two floors above the scene of the fire. Even if you’re not certain about whether the fire will spread, it’s always better to be safe rather than sorry.

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