Exercise Programs - 5BX and XBX
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 on scientific principles to develop and maintain the physical fitness of
their military personnel. The program has been widely adopted by the public.
5BX fitness training is designed to
show you how to develop and hold a high level of physical fitness, regardless
of where you may be located and can be carried out in limited space, without
equipment and unsupervised. The simple exercises are structured to not require
a warm-up and to train the body in a balanced manner. You start at a very low
level and build up within your own capabilities. Resist the temptation to jump
straight in at a higher level.
One day's exercise should be completed
in a total of eleven minutes, is not dependent on elaborate facilities or
equipment, and can be done in any place. It is important that the exercises at
any level be completed in 11 minutes. However, it is likely that in the early
stages, an individual will complete certain exercises in less than the allotted
time while others may require longer. In these circumstances the times allotted
for individual exercises may be varied within the total 11 minute period.
The 5BX Plan is composed of six charts
arranged in increasing order of difficulty. Each chart is composed of five
exercises which are always performed in the same order. The first 4 basic exercises
are calisthenics and the last an aerobic exercise. As you progress within the
system the number of each type of exercise that must be performed increases and
the difficulty of each exercise increases.
The five exercises include:
- Stretching
- Sit-up
- Back extension
- Press-up
- Running in place or Walking
To download: Click
Here for 5BX for Men
Please
Note: Many exercise physiologists consider
the sit-up in the higher levels to be capable of causing spinal injury, and
therefore unsuitable for an unsupervised program. As always, please consult
your physician before attempting any exercise program.
For Women
A corresponding program was developed for
women under the name Ten Basic Exercises (XBX).
The XBX program consists of four charts
of 10 exercises, arranged in progressive order of difficulty. As with the 5BX
charts, as your fitness improves, you perform more repetitions and then move on
to a more difficult chart. The 10 exercises are completed in about 12 minutes.
To download: Click
Here for XBX for Women
