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Gym Speak: Key Terms Every Beginner Should Know

Thinking about joining Fitness Workz? Don’t let unfamiliar gym lingo hold you back. Get started with confidence by mastering these gym terms.

Working out at a gym offers numerous benefits, from structured workout programmes and expert guidance to staying motivated and meeting new people. At HomeTeamNS’ Fitness Workz gyms, you’ll find a welcoming, beginner-friendly environment where you can work out at your own pace, access a range of equipment, and get the support you need.

While your first visit may feel a bit daunting, familiarising yourself with the following key fitness terms will help make your experience smooth and enjoyable.

ACTIVE REST

What It Means: Performing low-intensity exercises between more intense workouts. For example, walking or doing light stretching between strength sets.
Why It Matters: Active rest helps keep your heart rate up without overexertion. It maximises workout efficiency by turning rest periods into productive, active recovery.

AEROBIC EXERCISE

What It Means: Exercises, like running or swimming, that increase your heart rate and improve your body’s ability to use oxygen efficiently.
Why It Matters: Aerobic activities strengthen your cardiovascular system and build endurance, allowing you to perform longer, sustained activities such as distance running, cycling, or swimming.

AMRAP (AS MANY REPS AS POSSIBLE)

What It Means: Performing as many repetitions of a specific exercise as possible within a set time limit. For instance, completing as many push-ups as you can in 1 minute.
Why It Matters: AMRAP workouts push your endurance, motivating you to reach your physical limits. It’s a great method for tracking progress, increasing intensity, and challenging yourself each session.

ANAEROBIC EXERCISE

What It Means: Exercises, like sprinting or heavy weightlifting, that involve short bursts of high-intensity effort where the body relies on stored muscle energy rather than oxygen.
Why It Matters: Anaerobic training builds muscle strength, power, and enhances performance in activities requiring explosive movements.

CIRCUIT TRAINING

What It Means: Performing a sequence of exercises, such as squats, push-ups, and lunges, one after the other with minimal rest between each movement.
Why It Matters: This training method combines strength and cardio, delivering a full-body workout in a short time while keeping your heart rate elevated.

COMPOUND MOVEMENTS

What It Means: Exercises that work multiple muscle groups at once. For instance, a deadlift or squat engages your legs, back, and core simultaneously.
Why It Matters: Compound movements are efficient for building strength across multiple areas of the body, improving coordination, and mimicking real-life functional movements.

DOMS (DELAYED ONSET MUSCLE SORENESS)

What It Means: Muscle soreness that occurs 24 to 72 hours after intense exercise. For instance, you may feel soreness in your arms after a challenging upper body workout.
Why It Matters: DOMS is a normal part of the recovery process and indicates that your muscles are repairing and getting stronger. Understanding DOMS helps you manage recovery, allowing you to plan rest days and ensure proper muscle repair.

Did you know?

Fitness Workz operates in every HomeTeamNS clubhouse — HomeTeamNS-JOM Balestier, HomeTeamNS Bedok Reservoir, HomeTeamNS Bukit Batok, and HomeTeamNS Khatib.

FORM

What It Means: Refers to the proper technique and posture during an exercise. For example, during a squat, your knees should not extend past your toes.
Why It Matters: Correct form prevents injuries and ensures you’re targeting the intended muscle group. Poor form can reduce the effectiveness of your workout and lead to strain or injury.

FUNCTIONAL TRAINING

What It Means: Includes exercises that mirror everyday movements like squatting, bending, or lifting. For instance, kettlebell swings simulate picking up a heavy object.
Why It Matters: This type of training enhances your ability to perform daily tasks, improves overall balance and coordination, and helps prevent injuries by strengthening muscles needed for real-life activities.

HIIT (HIGH-INTENSITY INTERVAL TRAINING)

What It Means: Involves alternating between short bursts of intense exercise, like sprinting for 30 seconds, and periods of lower intensity or rest, such as walking for 1 minute.
Why It Matters: HIIT is an efficient way to improve cardiovascular health, burn fat, and boost metabolism. By keeping your heart rate elevated throughout the session, it maximises calorie burn in a shorter amount of time compared to traditional steady-state exercises.

INTERVALS

What It Means: Intervals involve alternating between periods of high-intensity activity, such as sprinting, and lower-intensity recovery, like walking.
Why It Matters: Interval training boosts cardiovascular endurance, promotes fat-burning, and keeps workouts varied and engaging.

REP (REPETITION)

What It Means: One complete movement of an exercise. For example, one rep of a bicep curl is lifting the weight up and then lowering it down.
Why It Matters: Reps help you track how many times you perform an exercise, making it easier to measure progress and ensure you’re working the right muscle groups.

SET

What It Means: A group of repetitions performed consecutively. For example, 10 squats in a row make up one set.
Why It Matters:
Sets structure your workout, allowing you to build strength and endurance progressively. They also help you stay organised and track your progress more effectively.

SPOTTER

What It Means: Someone who assists you during exercises, particularly when lifting heavy weights.
Why It Matters: Spotters help prevent accidents, allowing you to push yourself safely, especially during heavy lifts or personal best attempts.

SUPERSET

What It Means: Involves performing two exercises back-to-back without rest. For example, after completing a set of bicep curls, you immediately follow it with a set of tricep dips.
Why It Matters: Supersets increase workout intensity, save time, and push your muscles to work harder by minimising rest.

WORKOUT TOGETHER, SAVE TOGETHER!

Teens and spouses of Fitness Workz members get $100 OFF on Fitness Workz membership

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Unlock vitality with GX Fit: HomeTeamNS’ new fitness programme for seniors

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

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Shape Up Lifestyle

Fit to thrive: Using exercise to combat burnout and boost productivity

For SCDF Major (NS) Cheng Zihua, maintaining a regular fitness routine is the ultimate strategy to stave off burnout, improve productivity and strengthen both body and mind.

Major (NS) Cheng Zihua, a deputy manager at ST Logistics, recognises the signs that work stress is creeping into his personal life — it is when thoughts of projects and deadlines continue to occupy his mind after hours.

Formerly a Singapore Civil Defence Force (SCDF) regular and captain at Tuas Fire Station, Zihua now holds an office-based role overseeing ISO certification audits for various business units, among other duties. His work often involves tight project delivery timelines, adding to the daily pressures he faces.

To balance these demands, Zihua turns to fitness as his form of self-care. For him, staying active isn’t just about physical health; it’s about building mental resilience and managing stress effectively. “Regular workouts help me build a resilient mind, keeping me disciplined and focused,” says the 40-year-old, who also volunteers with HomeTeamNS Bukit Batok’s Executive Committee, offering support and guidance on clubhouse operations.

TAKING THE FIRST STEPS TO A HEALTHIER LIFE

Zihua’s fitness journey took a serious turn in 2020 when a routine medical check-up revealed that he was at risk for hypertension. His blood pressure was hovering around 140 mmHg systolic — an indicator of the condition. In comparison, a healthy blood pressure reading should be below 120 mmHg. Hypertension, which is often linked to chronic stress, can lead to severe complications like heart attacks or strokes if left unchecked.

Determined to take control of his health, Zihua began overhauling his diet. He researched heart-healthy foods and swapped out junk food for nutrient-rich options like avocados, berries, almonds and walnuts. At the same time, he committed to daily gym sessions during his lunch breaks, fuelled by a light, protein-packed meal of boiled egg whites and oatmeal.

But the real progress came when he switched from treadmill running to high-intensity interval training (HIIT), helping him overcome a weight-loss plateau. “Before HIIT, I weighed around 72 to 73kg,” Zihua recalls. “After switching up my routine, my weight dropped to 63.2kg, as of my last IPPT medical screening in January this year. I feel much more energised now.”

FITNESS AS A COMMUNITY EFFORT

While Zihua occasionally enjoys playing basketball with his colleagues, his commitment to HIIT runs deep. He prefers working out solo, giving him the flexibility to adjust his routine and workout schedule.

Even so, Zihua views fitness not only as a personal pursuit, but also as a responsibility to the community he leads. As an SCDF company commander, he firmly believes in leading by example. His fitness accomplishments, including earning his fourth consecutive IPPT Gold Award, serve as an inspiration to his team. “I need to keep myself fit to motivate my men,” he says. “If I expect them to pass their IPPT, I should be able to do the same.”

By maintaining high fitness standards, he encourages his peers and subordinates to adopt healthier lifestyles, fostering a sense of camaraderie and shared goals within his team.

BUILDING A HEALTHIER LIFESTYLE OUTSIDE THE GYM

Since embarking on his self-care regime, Zihua says he is now more productive at work. Thanks to his mid-day gym sessions and post-workout cold shower, he feels sharper and more alert in the afternoon, and no longer suffers from post-lunch food coma. “The cold shower helps my muscles recover and also wakes me up, keeping me focused for the rest of the day. After a full day of work and exercise, I sleep much better at night — it’s what I call ‘well-earned fatigue’.”

To ensure quality rest, Zihua practices good sleep hygiene by disconnecting from electronic devices at least 30 minutes before bed. Instead of scrolling through social media, he mentally organises his tasks for the following day, a cognitive exercise that is known to help people feel more in control of their busy lives.

Zihua offers this simple yet powerful advice to those struggling with stress but finding it hard to start working out: Begin today.

“Make ‘one day’ become Day One of taking that first step towards achieving your goals and improving your well-being,” he encourages. “Without good health, it’s hard to be productive. If you find yourself struggling with productivity, it could be a sign to start focusing on your health — whether physical or mental.”

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

Categories
Technology

Stay Safe While Scoring Big Deals

Major sales like 11.11 and 12.12 offer amazing bargains but are also prime times for online scams. Here’s how to protect yourself and shop securely.

If you find yourself eagerly adding items to your wish list ahead of the 11 November sales, also known as 11.11, and setting an alarm to secure discounts, you’re not alone.

Many shoppers indulge in these ‘double day’ sales, named for their repeated numbers like 10.10, 11.11, and 12.12. The trend began in 2009 with 11.11, or Singles’ Day, launched by Chinese e-commerce giant Alibaba.

However, this rush to secure deals creates opportunities for scammers. The Consumers Association of Singapore reported a 54% increase in complaints about online purchases in the first half of 2023, including issues like defective goods and false claims.

According to the Singapore Police Force (SPF)’s Mid-Year Scams and Cybercrime Brief, e-commerce scams were among the top three scams in the first half of 2024, accounting for 27.3% of all reported scams. The total loss from e-commerce scams during this period was at least $8.6 million.

While the lure of a great deal is strong, staying vigilant is key to protecting yourself from losing something more valuable — your personal data, bank details, or even your savings.

COMMON ONLINE SHOPPING SCAMS TO WATCH FOR

Online scammers have become more sophisticated, using digital tools to create fake emails and websites that closely mimic trusted platforms, complete with stolen logos and fine print. AI tools like ChatGPT have also helped scammers disguise poor English and craft convincing messages in the style of well-known brands or influencers.

In Singapore, common scams often occur on platforms like Facebook Marketplace and Carousell. A typical example is the shipping scam, where scammers post fake item listings. Once a deal is confirmed, they ask for the buyer’s phone number to “arrange a delivery.” They then send a WhatsApp message with a phishing link, asking the buyer to confirm shipping costs and make a separate payment. This link leads to a fraudulent site designed to steal bank login details and One-Time Passwords (OTP).

Sellers are also targeted. A common scam involves fake buyers sending emails claiming to be from the platform, with a link to complete payment. The link directs sellers to a fake website where they’re tricked into entering their banking details.

Scammers may also clone entire e-commerce websites or apps, offering goods at incredibly low prices. Once buyers enter their credit card information, they’re charged for items that never arrive.

Additionally, scammers frequently sell counterfeit or fraudulent goods on legitimate platforms. Concert tickets are one of the top items involved in scams in Singapore, with victims only realising the tickets are fake when they’re denied entry at the venue.

RED FLAGS TO LOOK OUT FOR

When shopping online, keep in mind the golden rule: if it seems too good to be true, it probably is.

Scammers often target victims on social media platforms like Instagram, Facebook, and TikTok, using ads to promote fake deals. Falling for these ads can result in your credit card being charged for items you never receive — or for additional goods you didn’t order.

As of this year, the most common platforms for e-commerce scams in Singapore were Facebook, Carousell, and Telegram, according to the SPF.

Another red flag is websites lacking secure payment options or SSL certificates. (Tip: always check if the website’s URL begins with “https” rather than “http”.) Websites using “http” transmit data in plaintext, making your credit card details vulnerable to scammers. This weakness is often exploited in triangulation fraud, where scammers steal your information to make purchases on legitimate websites while operating fake storefronts.

Scammers also use social engineering tactics, pressuring buyers with urgent messages like “Only one item left!” or “Limited time offer!” to prompt quick, impulsive purchases without careful consideration.

Even if you do receive your purchase, it might not be what you expected. Always read the return and refund policies carefully — scammers often use vague language or omit important details on how to get your money back if you’re dissatisfied with the goods.

HOW TO STAY SAFE WHILE SHOPPING

To help combat scams, the Ministry of Home Affairs has introduced the E-commerce Marketplace Transaction Safety Ratings, allowing customers to assess which platforms have strong security measures and are safer for transactions.

Here are some key tips to ensure your safety while shopping online:

Use reputable platforms
Stick to well-established e-commerce platforms with strong verification processes. Look for platforms where sellers’ identities are verified through official documentation, like a business UEN (Unique Entity Number).

Check seller reviews
Always check seller reviews before purchasing. Detailed reviews, especially those with verified proof of purchase, are generally more reliable than a cluster of five-star ratings from newly created accounts with no comments. Be cautious, as some legitimate businesses may use fake reviews to boost sales.

Avoid clicking on suspicious links
Avoid clicking on unsolicited links in emails or messages. Instead, visit the brand’s official website directly to verify any offers. If you receive a bank notification about a payment you didn’t authorise, log in through your banking app or contact your bank directly—never use a link provided in the message.

Use credit cards for payments
Credit cards typically offer better fraud protection than debit cards or bank transfers. In the event of a scam — such as receiving counterfeit goods — you can dispute the charge and avoid losing money.

Choose payment gateways with buyer protection
Use payment gateways that offer buyer protection, holding payments until you confirm receipt of the goods. This helps ensure you’re not paying for items that don’t arrive.

Enable Two-Factor Authentication (2FA)
Adding 2FA provides an extra layer of security. Even if scammers obtain your login credentials, 2FA requires a second step to confirm your identity, making unauthorized transactions difficult. Be cautious with OTPs, though—scammers may try to trick you into sharing them. Many banks are moving toward in-app authentication for additional protection.

Download ScamShield
The ScamShield app helps detect and report scams. You can also call the SPF’s 24/7 anti-scam helpline at 1799 if you think you’ve been scammed. Both resources are valuable tools for safe online shopping.

As you enjoy the sales season, remember: smart shoppers not only snag the best deals but also stay vigilant against scams.

You might be interested

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Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

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Club Buzz

5 Exciting Reasons to Head to HomeTeamNS Culture Shiok 2024

Immerse in Singapore’s multicultural heritage at a three-week festival packed with hands-on workshops, vibrant performances, nostalgic games, and interactive exhibitions.

Experience Singapore’s cultural diversity as Culture Shiok returns for its fourth edition, running from 2 to 24 November 2024 at HomeTeamNS Khatib. This year, we’re celebrating the vibrant heritage of Peranakan, Malay, Indian, and Chinese cultures through the lively themes of Eat, Make, Play, Watch, and Learn. Look forward to a packed schedule of family-friendly activities that bring our shared traditions to life in exciting, hands-on ways.

Participate in workshops where you can create traditional crafts, sample iconic snacks, and relive childhood memories with classic games like flag erasers. Discover exhibitions filled with interactive and photo-worthy elements, and enjoy cultural performances that will get everyone moving to the beat.

The exclusive Culture Shiok Passport is back for HomeTeamNS members! Collect all nine stamps across three categories — workshops, performances, and food — answer a few simple questions about the exhibitions and earn a complimentary pass to the popular indoor playground T-Play or the exhilarating Adventure HQ!

Culture Shiok Passport stamps can only be redeemed on Culture Shiok weekends, from 10am to 6pm; and three of the stamps can only be collected on 10 and 23 November 2024.

1. GET HANDS-ON WITH HERITAGE

Explore Singapore’s cultural richness through creative activities that bring traditions to life.

Channel your creativity by painting a Chinese opera mask, learning about the characters and stories from these colourful street performances introduced by Chinese immigrants in the 19th century.

Next, discover the beauty of Kolam through an interactive two-part workshop. First learn to draw intricate traditional patterns by hand, connecting dots that transform into captivating shapes. Then, apply your newfound skills to create a personalised Rangoli design card that you can take home.                      

Explore Malay tradition with Bunga Rampai (“assorted flowers”), a fragrant floral potpourri given to guests on special occasions. Assemble your own scented medley and appreciate the symbolism of purity and goodwill that this tradition embodies.

Finally, celebrate Peranakan heritage by painting pre-printed tiles inspired by vibrant motifs in neighbourhoods like Katong. These distinctive patterns capture the unique identity of Singapore’s Peranakan community, offering a glimpse into its rich history and influence.

Registration for workshops opens from 2 November 2024. Tickets are priced at $5 per pax for HomeTeamNS members and $10 per pax for non-HomeTeamNS members. Prices are inclusive of 9% GST.

2. GROOVE ALONG TO LIVELY PERFORMANCES

Music and dance are key parts of our diverse heritage, with each culture bringing its own instruments and styles. Enjoy free, vibrant performances at Culture Shiok at the HomeTeamNS Khatib Thoroughfare.

Be mesmerised by the soothing melodies of the guzheng, a traditional Chinese string instrument as performed by the talented team from Eight Tones Music.

Feel the energy of Sangam, a lively modern Indian dance blending classical, folk, and Bollywood genres, performed by dance troupe NUS Naach.

Then, experience the charm of Malay music with Akustiq’s acoustic renditions of popular songs, featuring the gambus (a fretless lute) and rebana (a tambourine used in devotional music), showcasing the beauty and versatility of traditional Malay instruments.

3. SNACK ON TRADITIONAL GOODIES

Food is central to Singapore’s culture, and Culture Shiok offers a taste of tradition with nostalgic snacks and sweet treats from our multi-ethnic heritage.

Sample the traditional ang ku kueh, a bright red Chinese pastry filled with mung bean paste. Known as “red turtle cake” in Hokkien, its vibrant colour, chewy texture, and symbolism of longevity and fortune makes it a favourite at celebrations.

Delight in the delicate putu mayam, or string hoppers — a rare treat nowadays. Watch as fresh rice flour noodles are prepared at a live station, served with grated coconut and jaggery for a sweet, traditional Indian treat.

Indulge in ondeh ondeh, soft green coconut-coated spheres with a burst of molten gula melaka inside. In Malay culture, this snack represents family togetherness and unity, adding sweetness to festive gatherings.

Finally, try kueh pie tee, a Peranakan favourite featuring crispy pastry cups filled with braised turnips, vegetables, and prawns, topped with tangy sauce. This savoury treat reflects Singapore’s blended heritage, influenced by Malay, Chinese, and colonial flavours.

Snacks are free for HomeTeamNS members. Simply show your digital card to redeem. Non-members can enjoy these treats with a minimum $8 spend at any outlets in the HomeTeamNS Khatib clubhouse.

4. RELIVE YOUR CHILDHOOD WITH NOSTALGIC GAMES

Remember the fun of playing games like hopscotch, flag erasers, five stones, and congkak with friends at school? Take a trip down memory lane with daily free play of these popular childhood games — no form teacher here to confiscate your ‘prizes’ this time!

Challenge your agility with hopscotch, making sure to avoid hopping into the square with an item in it. Battle for victory in Flag Erasers by flipping or nudging your rubber rectangle onto your opponent’s. Then, test your strategy in congkak as you aim to collect the most “seeds”, or see how well your hands fare in tossing and catching Five Stones.

5. LEARN ABOUT SINGAPORE’S ORIGINS WITH INTERACTIVE EXHIBITIONS

Between workshops, performances, food, and games, take a moment to explore the interactive exhibitions — a great way for all ages to learn more about Singapore’s heritage. These fun 3D installations also make fantastic photo spots for family pictures.

Deliciously Singaporean by the National Heritage Board showcases five pushcarts tracing the journey of Singapore’s street food, from humble roadside stalls to modern-day favourites. Through photos, artifacts, and interactive stations, the exhibition celebrates Singapore’s rich culinary heritage that unites us across cultures.

Explore universal values at The Good Hood: Where Values Come Home by the Singapore Chinese Culture Centre. This mini cityscape introduces values like filial piety, kindness, and perseverance through charming characters and interactive stories inspired by cultures worldwide.

Finally, visit Tiny Island, Many Stories by the Malay Heritage Centre for folklore from the Nusantara (Malay World) and Singapore. Dive into folktales and ponder questions about Singapore’s history, like whether Sang Nila Utama truly saw a lion — or perhaps a tiger. Traditional artifacts, such as the ceremonial dagger Keris, add depth to these fascinating narratives.

Join us at HomeTeamNS Khatib this November for Culture Shiok. Create unforgettable memories, while celebrating Singapore’s diverse heritage together with family and friends. Don’t miss out on this unique cultural journey!

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

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