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Singapore Buzz

Then and now: Lazarus Island

Lazarus Island, once a penal colony, is now home to Singapore’s first tiny house accommodation – as well as a host of fun activities on land and at sea.

TEXT: MELODY TAN

PHOTOS: SHUTTERSTOCK

Lazarus Island has long lain in the shadow of its more developed sibling, St John’s Island. But now it’s time for this hidden gem to shine among Singapore’s Southern Islands, and welcome visitors seeking sun, sand, and surf in an unspoiled setting.

Earlier this year, Sentosa Development Corporation (SDC) announced that it was launching sustainable, ‘light-touch’ visitor activities on Lazarus Island, starting with Tiny Away Escape @ Lazarus Island, a uniquely small-scale accommodation operated by Singaporean tiny house ecotourism provider Big Tiny. More amenities and activities will soon follow, according to SDC.

No longer a well-kept secret among beachgoers and nature enthusiasts, Lazarus Island is ready to take its place in the sun. But how well do you know the island’s history, and what the future holds for it?

WHAT’S IN A NAME?

Before the arrival of Sir Stamford Raffles, the Southern Islands of Singapore – and Singapore itself – were inhabited by the Orang Laut, or people of the sea. They called Lazarus Island Pulau Sekijang Kechil while the larger St John Island was termed Pulau Sekijang Besar.  

When the British arrived, the islands became collectively known as the St John’s Islands. It is thought that a corruption or mishearing of ‘Sekijang’ by the British resulted in the name St John, while the isolation hospital for contagious diseases built on Lazarus Island – termed a lazarette – gave the latter its name.

Another version of how both islands got their names states that two missionaries – named St John and Lazarus – on board Raffles’ ship were asked to disembark on the islands to look for water. St John was unable to find any water on the island he stopped at, while Lazarus found a spring.

THE DIFFERENT INCARNATIONS OF LAZARUS ISLAND

In 1873, a cholera outbreak on the mainland killed 357 people, which led to the building of quarantine facilities on St John’s Island where migrants – especially those from China, who formed the majority – could be observed for signs of contagious diseases such as smallpox or cholera.

During the same period, Lazarus Island was home to several inmate confinement sheds that were later abandoned when a prisoner escaped. The sheds burnt down in 1902, leaving the island to function as a graveyard for quarantined migrants who passed away.

By the 1960s, Lazarus Island transformed yet again – this time into a radar base for civil aviation. A decade later, it was slated for recreational uses under SDC management.

ACTIVITIES ON LAND AND SEA

Lazarus Island is currently a popular choice for families and individuals looking to reconnect with nature.

A short ferry ride (20 minutes from Marina South Pier, or 15 minutes from Sentosa Cove) followed by a stroll across the causeway between St John’s and Lazarus Islands will bring you to the latter’s beach, which some say is the best in Singapore. Its wide sandy expanses are perfect for activities like sunbathing, kite flying, and a game of beach volleyball. A row of trees also provide much-needed shade for picnics (be sure to bring enough food, drinks, and other necessities, as there are no shops yet on Lazarus Island).

Adventurous explorers will want to rent a bicycle at the Gogreen Southern Island Bicycle Rental to explore the island on two wheels, while those who prefer to explore the Lazarus Island lagoon can choose between kayaking and stand-up paddling.

As the island boasts a healthy reef eco-system, snorkelling and catch-and-release fishing are also fun options. If you plan to swim, do watch out for strong currents around the island’s coastline.

AN ECO-FRIENDLY DESTINATION

Tiny Away Escape @ Lazarus Island offers five Tiny House units for guests looking to reconnect with nature. These eco-friendly accomodations are powered by solar energy (PHOTO: Tiny Away Escape @ Lazarus Island Facebook page).

In the near future, more non-motorised water activities will be launched alongside other attractions such as overnight glamping experiences. But in the meantime, book yourself a little vacation at Tiny Away Escape @ Lazarus Island.

The five Tiny House units – which measure between 150 to 170 square feet – are decorated according to themes, such as unit 1900, which has a colonial black and white aesthetic, or unit 1960, which is inspired by industrial design. And yes – for those wondering, air-conditioning and wi-fi are included.

More importantly, they are powered by solar energy and feature eco-friendly features such as biodegradable shampoo and body wash, as well as high-tech food waste recycling systems, so that visitors leave almost nothing but footprints on the beach when they depart.

If you’re taking the kids on a green vacation, why not let them get involved with a trash-picking activity? Organisations like Our Singapore Reefs often hold beach clean-up activities at Lazarus Island, but if you want to start your own clean-up, check out these useful guidelines from the Public Hygiene Council. Keeping Lazarus Island clean will ensure it remains a beautiful natural retreat for generations to come.

HAVE A CLEAN AND GREEN EXPERIENCE

Planning to head south to Lazarus Island over the weekend? Here are some tips on how to be an environmentally conscious visitor.

TIP 1: BYOB

In this case, the ‘B’ stands for bag, as in, bring your own bag for trash so that you can take your rubbish with you when you leave. Even better, bring several bags so that you can divide recyclables from waste as well.

TIP 2: DON’T FEED THE ANIMALS

If you’re disposing food waste, tie your bag securely and keep it out of sight. In addition, be sure not to leave even a stray food wrapper behind. The last thing you want is for the island’s resident macaques to develop a junk food habit – and to begin accosting visitors for more.

TIP 3: LEAVE NATURE IN ITS PLACE

Similarly, teach your children not to touch wildlife. Creatures living in marine environments like the cone snail or jellyfish can deliver a nasty sting. To learn how to react when you spot common animals such as monitor lizards and snakes, check out this handy guide from the National Parks Board

TIP 4: KEEP THE NOISE DOWN

A beach day with your favourite tunes blasting out from a portable speaker is undeniably fun, but when the volume is too loud, nature pays the price. With noise pollution, many animals cannot rely on their hearing to hunt prey or escape predators. It also affects the visitor experience and mental wellness of other people looking for some peace and quiet in nature.

TIP 5: CAPTURE MEMORIES, NOT SOUVENIRS

Bringing home shells from the beach is also highly discouraged, as it disrupts the island’s fragile ecosystem. Besides being used as shelters by hermit crabs or even fish, shells play host to algae, sea grass and microorganisms, while birds use them in their nests. Instead of taking home a shell for memory’s sake, take a picture instead (the best part: you can take as many photos as you want).

 

For more ideas on eco-friendly activities that are fun for the whole family, click here.

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Close Up Technology

What I learnt from playing Honkai: Star Rail

Gamer Mary Wu reveals beginners’ tips, hidden features and how this massively popular video game can help you level up in life.

TEXT & PHOTOS: MARY WU

“As a “semi-retired” gamer girl with a busy IRL (In Real Life) schedule, I’m extremely selective about the titles I pursue in the virtual world. Of late, I’ve been plugged into the virtual worlds of HoYoverse, a Chinese video game developer known for open-world action role-playing game (RPG) Genshin Impact, and recently, Honkai: Star Rail, another RPG that was released in April.

It is a wonder the game doesn’t lag, with a deluge of gamers flooding its servers 24/7. According to reports, it has been a runaway success, and recorded over 20 million downloads in just one day. Many of these players include HoYoverse returnees like me, who were enraptured by the cute yet realistically animated characters, smooth gameplay (even on mobile), intricate storyline and easy-to-learn battle mechanics. Did I mention that the graphics are gorgeous?

But before you dismiss Honkai: Star Rail (available on PC and mobile devices) as another battery-draining, storage space-eating monster (you need at least 10GB), here are some life lessons I’ve gleaned from this surprisingly thoughtful masterpiece.”

 

ROLL WITH THE PUNCHES

“As with life, not everyone is on equal footing and we all want to start out strong, right?

I start my journey in Honkai: Star Rail as a disoriented Trailblazer who has no recollection of who they are. Rescued by a faction that goes on space missions (and that I eventually join), I discover that there is a mysterious power imbued within me. I’m intrigued by such “chosen one” plots, so let’s go!

An RPG with a “gacha” system – inspired by its namesake toy capsule vending machines – Honkai: Star Rail entices players to purchase in-game mystery items as they advance. You can obtain new characters and Light Cones (items that provide boosts) by spending tickets. The game calls this Warping. New players will get their first Warp for free, but the character they get is totally random. However, players can earn their tickets to roll for characters and Light Cones as they play – but of course, it would take a lot more effort and time.

Thankfully, in this game, rerolls for a better outcome are possible! There is a pity system, in which a player will be guaranteed a 5-star character after a certain number of rolls. So, players can technically save their tickets for a future character that they want through playing the game.

By the way, Patch 1.1 just dropped on 7 June, bringing you three new playable and strong characters, as well as other fantastic in-game items. This is why “gacha” style online RPGs never get boring.

Gamer Mary W didn’t get Bronya, but I got four-star Herta (pictured, middle).
I didn’t get Bronya, but I got four-star Herta (pictured, middle).

If you’re aiming for a top-tier, ultra-rare character like Bronya, time and patience must be on your side. She’s awesome not only because she’s a five-star character but also as she excels as a powerful support for the team, especially in the game’s late stage, when enemies are much stronger. One of her most sought-after skills is enabling your hard-hitters to have two turns per round. 

To reroll, not only do you need to create new game accounts, you’ll also need to keep replaying the lengthy tutorial (think, 30 minutes or more, depending on your gaming style).”

THERE ARE NO SHORTCUTS

“I’ll admit that my impatience has gotten the better of me, in reality as well as virtual worlds. Having played other RPGs, I sped through Honkai: Star Rail’s tutorial and skipped as many stories as I could to save time (please don’t, the content is rich).

Did I tell you how many times my entire team got pawned on the battlefield? Sometimes, we lost to even low-level minions just because I didn’t bother to read or upgrade my characters and barrelled through the game, hack-and-slash style, using the auto-battle function.

While this is just a game with little consequence, playing Honkai: Star Rail reminded me that impatience and over-confidence won’t get me anywhere. I need to understand the situation before rushing in headlong, without a plan.

The importance of teamwork was another crucial takeaway. Your most powerful character can’t tank all the enemies alone, just as the most capable person can’t do everything on their own. It helps if you understand your character’s strengths and weaknesses, and figure out how your team would help make up for that weakness.

In addition, synergy is key. There’s no point combining four top-tier characters in a team if they can’t support one another. I needed a mix of the following: a main damage dealer, characters for healing and protection, and one that can execute an area attack.”

LIGHTEN UP, MAN

“You know those games that are so relevant, pop culturally speaking, it feels like you’re interacting with a friend? Playing Honkai: Star Rail, I’ve encountered references to the metaverse and —  possibly — Netflix animated series Castlevania, which players can banter about on a messaging system that looks like WhatsApp. It’s nice to have a game that stays on trend, and this is possible due to the frequent updates available to those with a stable internet connection.

I’ve also read about Easter Eggs such as (spoiler alert) the appearance of twins that pay homage to the movie: The Shining’s creepy sisters — definitely not looking forward to encountering them while playing at 3am!

So far, the game’s hidden surprises have amused me to no end. I wonder if I’ve invited weird stares on the MRT for giggling to myself. But why take things so seriously when you can have fun?”

VERDICT: HONKAI: STAR RAIL — SUPERSTAR OR SUPER BLAH?

Having spent a significant amount of my spare time engaged with Honkai’s heroes and riding its Astral Express (the space train that allows you to travel across galaxies), I can safely say that I regret nothing. Yup, it kept me up till 3am. My phone overheated on one occasion. And it took time for me to get used to the in-game terminology for the usual character boosts, skills and levelling up. But it was all part of a process that uncovered a new virtual world and levelled up my patience and determination.

If you’ll excuse me, I’ll get back to my game now.”

ABOUT THE WRITER

Back in her university days, Mary Wu spent time levelling up in video games instead of her studies (oops). Thankfully, she turned out okay and now has since evolved into a casual gamer who balances virtual reality with life and work.

Healthy gaming habits from Mary Wu

  • Minimise eye strain from screen time by looking into the distance every 20 minutes for at least 20 seconds. It helps that Honkai has a pause button.
  • As a former hardcore gamer, I once stayed awake for 48 hours at a stretch. Don’t sacrifice your health like I did and remember to set a timer so you get enough sleep, have your meals on time and interact with your family.
  • Be mindful of your posture. When we are too caught up in something, we may slouch or “sit like a banana”. This could result in “text neck”, where the neck muscles are strained, among other issues.
  • Exercise self-control. If you choose to spend your hard-earned money purchasing virtual items and characters, set a budget – no matter how strong the temptation to splurge.

They say that old is gold – let the nostalgia kick in as you play classic games such as Street Fighter and Tetris with your buddies at our ManCaves at the Khatib and Bedok Reservoir clubhouses, which are equipped with game consoles.

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Categories
Shape Up Travel

What is altitude sickness and how do you prevent it when climbing mountains?

Learn how to prevent the condition that has led to tragic consequences for mountaineers during one of Mount Everest’s most treacherous seasons.

TEXT & INFOGRAPHIC: EVELINE GAN
PHOTO: FLICKR USER SCILLA KIM

In May, a Singaporean climber went missing after reaching the summit of Mount Everest. He was reportedly suffering from frostbite and altitude sickness when he got separated from his group. The news, which came amid a spike in fatalities on the world’s highest mountain, raised questions over whether a rising number of inexperienced climbers and guides led to this. What’s certain, is that another factor partially responsible for many of the deaths that occurred this year is altitude sickness.

According to American academic medical centre Cleveland Clinic, altitude sickness may occur in up to half of people who climb to elevations above 8,000 feet (2,440m). It is caused by ascending too rapidly, which doesn’t allow the body sufficient time to adjust to reduced oxygen and changes in air pressure.

Don’t ignore the signs

As mountain climbing becomes increasingly popular, being aware of the risks and red flags of altitude illnesses is key to a safe experience. The mildest form of altitude sickness — which can usually be treated by over-the-counter medication — is known as Acute Mountain Sickness (AMS), with symptoms that recall a hangover. This can deteriorate into High-altitude Pulmonary Edema (HAPE), a life-threatening build-up of fluid in the lungs, and High-altitude Cerebral Edema (HACE), a severe condition where there’s fluid in the brain. Such cases require immediate medical attention.

Regardless of your climbing expertise, all high-altitude adventures come at a risk of potentially life-threatening altitude sickness, points out Mr Vijay Kumar, director of SGTrek, an outdoor travel platform that offers mountaineering expeditions. “Even experienced climbers may fall victim to altitude sickness if they disregard proper acclimatisation practices or ignore their body’s warning signals,” he explains. 

With that being said, individuals at higher risk of developing altitude sickness include those with lung or heart conditions, pregnant women and climbers who live at low elevation — such as in Singapore.

Mr Vijay adds that in some cases, climbers may benefit from using medication like acetazolamide (Diamox) to prevent and reduce the symptoms of altitude sickness. However, it is important to discuss this option with a medical professional before use.

Never underestimate the mountain and its challenges, Mr Vijay cautions, adding that “the key to preventing altitude sickness is a gradual ascent, allowing the body to acclimatise to higher altitudes”. “Listen to your body and be aware of any symptoms of altitude sickness. If conditions or circumstances become unsafe, be prepared to turn back. The mountain will aways be there and your safety should be top priority,” he emphasises.  It is also important for people with medical conditions to obtain a doctor’s clearance before embarking on a high-altitude hike. 

Being physically and mentally prepared, and taking the necessary precautions during ascent can reduce your risk of developing altitude sickness. Here are more tips for ensuring a safer and enjoyable climb.

Sources from: WebMD, SGTrek, Centers for Disease Control and Prevention, Livestrong, and Cleveland Clinic.

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Shape Up Singapore Buzz

How to beat the heatwave in Singapore

With the planet getting hotter and Singapore’s temperature recently hitting a 40-year high of 37 degrees Celsius, here’s how you can keep cool.

TEXT: LYN CHAN
PHOTOS: SHUTTERSTOCK, HOMETEAMNS

Can’t go a day without blasting the air-conditioner at home? 2023 is shaping up to be a warm year, with the mercury rising to a 40-year record of 37 degrees Celsius in Singapore in May. The intense heat looks set to persist, with US government agency National Oceanic and Atmospheric Administration recently announcing the arrival of El Nino. The climate pattern, which describes the unusual warming of surface waters in the eastern Pacific Ocean, is known to lead to spikes in global temperatures.

Compounded by global warming and Singapore’s urban heat island effect — a phenomenon whereby densely built-up areas experience higher air temperatures than rural areas due to heat trapped by surfaces such as buildings and roads — the heatwave can trigger sweaty discomfort and health risks. The latter include heat rash, heat cramps and even heat exhaustion.

While air conditioning helps, there are other ways that can prevent such maladies and cool you down.

1. Splash about

This heatwave is the perfect reason to unleash your inner child and have fun with water activities.

Start at HomeTeamNS Bedok Reservoir’s indoor Aqua Adventure, which boasts a looped 114m water slide – also known as the longest indoor slide in Singapore – another one that plunges visitors into pitch darkness, and a Ninja Warrior-esque over-water obstacle course. Also in the east is Wild Wild Wet, one of the island’s largest water parks.

At Sentosa, you’ll find two splash-worthy water attractions: Adventure Cove, where you can pair thrilling rides like the Riptide Rocket with marine life encounters, as well as aqua park HydroDash, which features exhilarating obstacle courses.

If a relaxing swim is all you need, head to any pool at our clubhouses – HomeTeamNS Khatib’s eight-lane swimming pool is built with eco-filtration technology that reduces chlorine usage and improves water quality.

2. Wear sunscreen

You already know that sunscreen protects the skin against ultraviolet (UV) radiation, which is associated with skin ageing, sunburn and skin cancer. Sunscreen also plays a part in keeping you cool: According to a study published by the American Physiological Society, it prevents nitric oxide levels in the skin from dropping, which in turn promotes blood vessel health that plays an important role in regulating body temperature and responding to heat stress.

Dermatologist Dr Cheong Lai Leng from LL Cheong Skin & Laser Clinic advises: “Shop for sunscreens at the pharmacies. A rating of SPF 30 and above is good enough. The protection afforded by an SPF 100 sunscreen is only marginally higher than one with SPF 30, and may create a false sense of security, making you think re-application and shade-seeking behavior are unnecessary.” Additionally, mineral sunscreens containing zinc oxide and titanium dioxide generally cause less skin irritation than chemical sunscreens, and therefore are more tolerable for those with sensitive skin.

3. Wear the right fabrics

Back in 2021, engineers from China’s Zhejiang University and Huazhong University of Science and Technology unveiled a fabric that they claim can cool the body by nearly five degrees Celsius. Apart from reflecting UV rays, the textile uses chemical bonds to absorb body heat and re-emit its energy into space as mid-infrared radiation (MIR). While this futuristic material has yet been made commercially available, there are other high-tech fabrics you can purchase to stay cool. Wicking fabrics made of high-tech polyester from brands such as Nike, Adidas and Uniqlo draw moisture away from the body and spread it out to evaporate more easily, unlike cotton that takes longer to dry. For a sustainable alternative that won’t cleave to your skin like cotton, choose a light linen fabric, which is highly absorbent and better facilitates ventilation as air flows through its fibres.

4. Watch what you drink

Don’t wait till you’re thirsty before gulping down water because that means you’re already mildly dehydrated. Better yet, drink milk. According to a study by Scotland’s St. Andrew’s University, beverages with a little sugar, fat or protein do a more outstanding job of keeping you hydrated for longer, as they help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period. Milk contains all of that. You may also want to avoid excessive alcohol consumption, as it is a diuretic, which increases the production of urine. Add that quality to excessive perspiration during a heatwave, and you’re at risk of massive dehydration.

5. Eat fruit and vegetables with hydration properties

Supplement your daily intake of fluids with water-rich fruit and vegetables. Cucumbers, watermelons, strawberries, tomatoes and cantaloupes, which are known to have a water-content of more than 90 per cent, are several hydrating options. Alternatively, throw in slices of cucumber, orange or lemon into your bottle of water for a tasty perk-me-up, or make a smoothie on the go using a portable blender.

6. Take spicy food and warm drinks

Consuming spicy food or warm drinks in sweltering heat may seem counterproductive, but such foods increase your body temperature and induce perspiration. This is known as gustatory sweating, which typically appears on the forehead, face, scalp and neck while eating. Studies have shown that energy in the form of body heat is used to convert beads of sweat into vapour, and that evaporation process is what helps cool you down.

7. Know your body’s “hot” spots

You can quickly lower your body temperature by applying something cold to pressure points where your blood vessels run close to your skin. They include the back of your neck, wrists, inside of your elbows and knees, areas close to your temples and in front of your ears. Try applying an ice cube wrapped in cloth to these pulse points, or — if you’re about to head out and brave the blistering sun — soak a bandanna in cold water and tie it around the back of your neck.

8. Dehumidify your home

It’s no secret that high humidity causes us to feel clammy and uncomfortable, while low humidity increases evaporation and creates a cooling effect. While reducing indoor humidity doesn’t lower temperatures, it does improve your body’s ability to manage the heat while staving off nasty mould. To that end, you can use the dry mode on your air conditioner, which functions as a dehumidifier. If you are considering purchasing a portable dehumidifier that works by hoovering up excess moisture from the air and pumping drier air back into the room, do note that such equipment typically generates small amounts of heat during operation and can make spaces feel warmer. Choose a refrigerant dehumidifier, which releases less heat than the desiccant version.

9. Make small changes at home

Firstly, ensure that your ceiling fan is spinning counterclockwise, as this pushes cooler air downwards and prevents the recirculation of warm air rising from below. You’ll also want to keep plants, as they absorb CO2, hence reducing the greenhouse effect, and keeping spaces cooler – succulents, ficus and ferns require minimal care. To have a good night’s rest, use beddings made from cool and breathable cotton, linen, bamboo and Tencel. You can also lower the room temperature by replacing incandescent and halogen lights with LED varieties that generate significantly less heat, on top of saving energy. In the daytime, use energy-efficient blinds that reduce heat gain from sunlight. These include cellular shades designed with honeycomb-shaped cells that create air pockets and provide insulation, as well as roller shades with solar reflective fabric engineered to block heat and UV rays.

10. Use the air recirculation button in your car

Driving in a heatwave can be daunting, especially when your car feels like an oven after sitting in a sunny car park for an extended period. To ensure that your car’s air conditioning cools as quickly as possible so you don’t stew in sweat, locate the air recirculation button on your dashboard, which is typically an icon of a car bearing a sideways-u-shaped arrow. The button effectively prevents warm exterior air from recirculating within your vehicle, helping to cool the cabin more swiftly. And there are other perks: It also blocks out exhaust fumes and reduces fuel consumption, as keeping the interior air cool uses less energy than continuously cooling hot air from outside.

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Categories
Shape Up

A virtual take on forging fitness milestones

HomeTeamNS’ Virtual Fitness Training programmes at Fitness Workz are helping pave a smoother road for Home Team National Servicemen to stay in shape.

TEXT: NICHOLAS JACOB

PHOTOS: HOMETEAMNS

National Servicemen often find it difficult to maintain their peak condition or to remain fit and active year-round. We spoke to HomeTeamNS Fitness Trainer Assistant, Muhammad Danish’aizat Bin Kamsani, to learn more about the Virtual Fitness Training (VFT) programme by Fitness Workz and why it’s grown to become a game-changer for National Servicemen trying to balance life commitments with maintaining a high level of physical fitness for their annual Individual Physical Proficiency Test (IPPT).

WHAT IS VFT?

VFT is an online fitness programme designed by HomeTeamNS’ Fitness Workz gyms, in collaboration with the Ministry of Home Affairs, specifically for National Servicemen looking to up their IPPT game.

According to Danish, the programme is ideal for National Servicemen who are willing to exercise on their own but need someone to guide them. The programme is divided into three main categories – Power, Strength, and Cardio – with exercises aimed at improving these aspects of physical fitness.

What sets VFT apart is that users can tailor the exercises to their fitness level and specific needs.

“It’s a solution that help make National Servicemen’s lives easier, especially those who have failed their IPPT. VFT affords them several options that they can choose from to complete their IPPT cycle,” explained Danish.

Another key benefit of VFT is that National Servicemen can now train and clock in their NS Fitness Improvement Training (FIT) programmes virtually, done in just 10 sessions via the VFT’s IPPT Preparatory Training regimen.

FITTING FITNESS AROUND YOUR LIFE

Being uniquely flexible by design, VFT has quickly become a popular choice for Home Team National Servicemen looking to stay on track with their fitness goals – even from the comfort of their own homes. According to Danish, VFT is a great help for those who find it difficult to set aside time for fitness due to work and family commitments.

They can work out anytime it suits them, and at their own pace, gradually building up their strength and endurance without feeling overwhelmed. VFT provides users with a structured and effective way to work towards their fitness goals, with expert instruction to help them stay on track and motivated, through a range of exercises specifically designed to improve IPPT performance.

The CARDIO60 programme, for instance, employs high-intensity interval training (HIIT) to boost cardiovascular strength and muscular endurance for the 2.4km run. Likewise, the CORE60 and PUMP60 programmes build core and upper-body strength respectively to help you crush the sit-up and push-up segments of the test.

ROUNDING OUT A HEALTHY LIFESTYLE

While VFT provides a streamlined means to stay in shape and pass one’s IPPT, it is essential to remember that fitness is not just about hitting annual targets but improving your overall quality of life.

Danish advises National Servicemen to incorporate fitness into their lives to steadily improve their wellness.

“For example, pick up a simple sport that you love, and that will help keep you fit,” he advised.

He adds that one can adopt simple lifestyle changes to get the most out of their exercise sessions, like minimising distractions, scheduling workouts and exercising with a buddy to keep you motivated as you work towards your fitness goals.

A balanced diet and sufficient sleep are also crucial components of any fitness journey. To complement the VFT programme, one should aim to eat a balanced diet, rich in whole foods and healthy proteins, and ensure they are getting enough restful sleep.

Ultimately, consistency is key. Keep at it and, bit by bit, you may come to realise that not only are you passing successive IPPTs with ease, but also living a better, more fulfilling life.

“At the end of the day, keeping fit and active helps not only to improve your health, but also your mental state and physical ability to go about your daily life,” said Danish.
 

Book your VFT sessions with HomeTeamNS now! For the latest updates on VFT or Fitness Workz gyms, visit our website and Facebook page.

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