The exercise plan outlined in the XBX booklet provides women with the opportunity . RCAF specialists and led to the development of the 5BX program for men. The XBX plan (Ten Basic Exercises) for women was developed by the Royal Canadian Air Force. According to them by performing these. For Men. The Five Basic Exercises (5BX) fitness plan was developed for the R.C.A.F (The Royal Canada Air Force) as a progressive fitness training plan based.

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In he hired Bill Orban and directed him to devise a program which emphasized the development of a high level of fitness, but would consume only a relatively small amount of the RCAF personnel’s time.

XBX – How To Begin

The 10 exercises are completed in about 12 minutes. One day’s exercise should be completed in a total of eleven minutes, is not dependent 55bx elaborate facilities or equipment, and can be done in any place.

This is particularly applicable to the older age groups.

The less we exercise muscles the softer and more flabby they become. Resist the temptation to jump straight in at a higher level.

Each chart is composed of five exercises which are always performed in the same order. They xbxx small with disuse, less elastic, and much weaker. Secondly, the plan only required that eleven minutes be spent on the exercises per day.


When we are young we are fairly active; the muscles of our bodies are used and they retain that pleasing firmness — muscle tone. As always, please consult your physician 5nx attempting any exercise program. As with the 5BX charts, as your fitness improves, you perform more repetitions and then move on to a more difficult chart.

If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate or progression. The Globe and Mail.

By using this site, you agree to the Terms of Use and Privacy Policy. Views Read Edit View history. From Wikipedia, the free encyclopedia. In total, twenty-three million copies of the booklets were sold to the public.

Exercise Programs – 5BX and XBX

This Festive Season, be ready to have more of fitness, nutrition, fashion and your daily dose of motivation all sent straight to your inbox! Royal Canadian Air Force: The popularity of the programs in many countries around the world helped to launch modern fitness culture. John Walker’s book The Hacker’s Diet first published in contains a simplified version, that is claimed to be suitable for everyone.

Retrieved October 16, This led him to the conclusion that the intensity of exercise was more important xbz improving fitness than the amount of time spent on it. A slight change in diet along with XBX can take off, and keep off, several pounds of excess fat over a period of time.


Click Here for 5BX for Men. Many RCAF pilots were located in remote bases in northern Canada, with no access to gymnasium facilities, so it was important to offer a means of keeping fit without their use. You start at a very low level and build up within your own capabilities. Many exercise physiologists consider the sit-up in the higher levels to be capable of causing spinal injury, and therefore unsuitable 5gx an unsupervised program.

The first four exercises are calisthenics and the last is an aerobic exercise.

The program was intended for RCAF pilots, a third of whom 5bc not considered fit to fly at the time. The simple exercises are structured to not require a warm-up and to train the body in a balanced manner.

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It is to be noted that your appearance is controlled by the bony frame of your body, and by the proportions of fat and muscle which you have added to it. March 17, – Health. This page was last edited on 16 Octoberat You cannot do anything about your skeleton, but you can, and should do something about the 5bz and muscle.