5BX

5BX

The 5BX (Five Basic Exercises) Plan is an exercise program developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late 1950s.

The RCAF asked Orban to develop a fitness program for their pilots, a third of whom were not considered fit to fly at the time. The plan was innovative in two respects. Firstly, it did not require access to specialized equipment. 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. Secondly, the plan only required 11 minutes per day to be spent on the exercises.

While performing research in Illinois, Orban had noticed that, when testing oxygen intake, long periods of exercise did not necessarily lead to significant improvement. This led him to the conclusion that the intensity of exercise was more important to improving fitness that the amount of time spent on it. This aspect of the plan drew a negative reaction from others in the field but the 5BX program proved its worth.

The 5BX Plan is composed of six charts arranged in increasing order of difficulty. Each chart is composed of five exercises that are performed within 11 minutes. 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.

Twenty-three million copies of the 5BX booklet were sold to the Canadian public. It became popular around the world and was translated into 13 languages. Orban, creating the program as a public servant, received no additional income from the success of the plan. [ [http://www.idmclient.com/gettingfit/pioneer.php An interview with Bill Orban] , "Ottawa Citizen" Monday, July 15, 2002]

The 5BX plan was developed for men. A corresponding program was developed for women under the name XBX (Ten Basic Exercises).

John Walker's book The Hacker's Diet contains a simplified version, that is claimed to be suitable for everyone.fact|date=July 2008

Len Deighton's novel "Only When I Larf" contains a reference to this program.

References

ee also

*Aerobic exercise

External links

* [http://www.gettingfitagain.com/5bx.php Introduction and downloadable copy]
* [http://archives.cbc.ca/IDC-1-41-615-3304/sports/fitness/clip2 1961 CBC radio interview with RCAF]


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