The Five Basic Exercises (5BX) Plan presented on this site is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located - the scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in your bedroom or elsewhere.
Royal Canadian Airforce 5BX Fitness Plan
The 5BX plan is composed of six charts arranged in progression. Each chart is composed of five exercises which are always performed in the same order and in the maximum time limit, but, as you progress from chart to chart, there are slight changes in each basic exercise with a gradual demand for more effort.
Level
These are the physical capacity levels, each indicated by a letter of the alphabet
Exercises
Exercises One, Two, Three and Four apply to the first four exercises described and illustrated on the page. The figures in the column indicate the number of times the exercise is to be repeated in the allotted time. Exercise Five is running on the spot, although if you prefer you may substitute running or walking the indicated distance in the required time.
Minutes for each exercise
The allotted time for each exercise is noted at the bottom of the exercise columns. These times remain the same throughout all the charts. It is important that the exercises 1 - 5 at any level be completed in eleven minutes although the time allotted for each individual exercise may be varied.
How far should you progress?
Your target level is indicated at the top of the chart pages.
Tips
When you start, defeat the first desire to skip a day; then defeat all such desires as they occur. This exercise program has plenty of bite; the longer you do it the more you will enjoy it.
As you progress well into the program you may find certain levels almost impossible to complete in eleven minutes- but work hard at that level (it may take some weeks or months) and you will suddenly find yourself sailing ahead again.
The best time of the day to do the plan is first thing in the morning when you roll out of bed. This leaves the afternoon and evening free to pursue other activities and sports, and you will sleep well and awake refreshed. Whatever time you choose, start today.
| Recommended rate of progression through Chart One | |||
| 20 years or younger | at least one day at each level |
If
you feel stiff or sore, or if you are unduly breathless at any time,
ease up and slow down your rate of progression. This is particularly
applicable to the older age groups.
|
|
| 20 - 29 yrs | at least two days at each level | ||
| 30 - 39 yrs | at least four days at each level | ||
| 40 - 49 yrs | at least seven days at each level | ||
| 50 - 59 yrs | at least eight days at each level | ||
| 60 yrs and over | at least ten days at each level | ||
Even if you feel able to start at a higher level and progress at a faster rate than indicated, Don't Do It. Start at the bottom of chart one and work up from level to level as indicated. Don't jump levels.
For the best results 5BX must be done regularly. It may take you 6 - 10 months or more of daily exercises to attain your recommended level, but once you have attained it, only three periods of exercise per week will maintain your fitness. If for any reason (illness etc) you stop doing the 5BX regularly and you wish to begin again, do not recommence at the level that you had attained previously. Drop back several levels until you find one that you can do without undue strain.
Start at D- on Chart One. Repeat each exercise in the allotted time or do the five exercises in eleven minutes. Move upward on the same chart to the next level, D, only after you can complete all the required movements at your present level within eleven minutes with ease. Continue in this manner until you master level A+, and then move on to Chart Two at the level D-. Progress through Chart Two in the same manner, and all subsequent charts until you reach your target level.
P.S. a one mile run is much more pleasant than running on the spot.