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Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans (The XBX Plan for Women, the 5BX Plan for Men)

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Format: Spiral-bound


Description

This tried and true method for improving and maintaining your overall physical fitness has been enthusiastically endorsed by the public since its initial release in 1961. Originally designed for use by Royal Canadian Air Force pilots stationed in remote, confined bases in the far north, the 5BX and XBX fitness plans (for men and women respectively) don't require access to complicated gym equipment or even the outdoors. To be in the best shape of your life, all you need is this slim book, a few minutes a day, an average- sized living room, and a little determination. The fitness plans presented in this volume are unique in their simplicity and effectiveness. With clear-cut fitness "targets" and tools for measuring your progress, the 5BX and XBX programs are designed to let you develop your physical fitness at your own pace, adjusting for your age, body type, baseline fitness, and schedule. The XBX and 5BX plans are balanced to target the muscles of your entire body as well as your cardiovascular system. There's no need to mix and match with other exercises or routines. These simple 10-15 minute workouts are all you need to feel fitter and healthier than ever! Read more

Publisher ‏ : ‎ Echo Point Books and Media (February 5, 2016)


Language ‏ : ‎ English


Spiral-bound ‏ : ‎ 84 pages


ISBN-10 ‏ : ‎ 1626545502


ISBN-13 ‏ : ‎ 02


Item Weight ‏ : ‎ 2.1 pounds


Dimensions ‏ : ‎ 6 x 5.08 x 9 inches


Best Sellers Rank: #463,015 in Books (See Top 100 in Books)


Customer Reviews: 4.5 4.5 out of 5 stars 917 ratings


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If you place your order now, the estimated arrival date for this product is: Nov 27 – Dec 2

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Top Amazon Reviews

    • Been around since the 60's
This excercise program has been around since the 1960's. My brother was given his first copy while in the U.S. Air Force. The excercises cover all muscle groups, require no equipment and can be done in a short amount of time by all age groups. It is a simple approach to personal fitness. If followed, it provides an excellent method to achieve and maintain a fitness program without the need for equipment, memberships or spotters. Highly recommended. ... show more
Reviewed in the United States on July 8, 2024 by castleguard
    • I wish I knew abpout this long ago!
I discovered that one of my favorite actors, Dame Helen Mirren, has been doing the Royal Canadian Air force 12-minute exercise plan for years. I thought 12 minutes?!!! She is in her mid-seventies and looks great. So, I checked it out and bought the booklet that explains it. It is very clever and is designed for all ages.It has been successfully employed for over 30 years and is used by over half a million people in the US. It was developed using scientific methodology and tested to find the optimum approach. There are a series of charts (6). Each chart has several levels, (12, D- to A+). You spend a specified number of days on each level before moving up to the next level. It has highest levels specified for various age groups and the idea is that you aim to reach that level and then maintain it by doing the exercises at least 3 times a week. However, you can go higher if you feel comfortable. The exercises are very clever, they start with stretching aiming to improve mobility, the next are designed to improve the abdominal region, then the muscles in the back, arms, legs and waist,before finally aiming to condition the heart and lungs developing stamina, all to be completed in the 11-minute time frame (the women’s charts are slightly different and require all of 12 minutes). The time limit for each exercise remains the same in all charts, but the number of times the exercises performed within this time limit is increased at each level. The exercises are made more difficult from each chart to the next higher one. All very clever as you slowly but surely increase the difficulty and therefore your fitness. I started this and now use it every day. I just wish I knew about this before! ... show more
Reviewed in the United States on May 23, 2022 by Dr. Lester Wills
    • 12 Minute Routine
Pros: included in the book is an easy to follow chart. It is based on age & gender with a basic routine of exercises to build muscle tone & strength. The repetitions for each exercise increases every few days until you achieve maintenance. At that level you continue your specific routine 3 times per week. Exercises are pictured & have clearly stated directions. I used it decades ago & it worked well for me. I lost inches! Now, I’ll need to (& you might too) modify a few exercises due to wear n tear 😉of arthritis Cons: idk yet. I’ll try it out & update if there’s any ‘hiccups’. ... show more
Reviewed in the United States on October 7, 2024 by tilly
    • Expected a New Copy
This book is a good one for those looking for a well-rounded exercise routine that they can do at home without any special equipment. I bought a copy of it about 30 years ago because a physical therapist recommended it to me. My daughter expressed interest in trying it so I ordered this copy for her. Guess I should have realized it would be an old copy but it wasn't obvious to me that this was what I was ordering. It was a lot more expensive than I expected. And I was disappointed that it was so obviously used and had rusty staples. All that said the content is still very good (though some exercises such as the full sit ups are no longer recommended). I gave my daughter my old copy (which was nicer) and am keeping this one to use. ... show more
Reviewed in the United States on June 18, 2012 by Helen Bea
    • Overcomes the biggest obstacles to regular exercise.
Seems wimpy at first. This thin little book???Doesn’t kick your butt. Doesn’t require days off to recover. You run through the chart and think…”that’s it?” No gym. No equipment. Definitely not a body-building plan. You can do it in as much space as you cover when you lay on the floor. Exactly! There is not a single reason why a person capable of even the mildest exercise can’t do this every day. The genius here is in creating a program that easily can become a daily HABIT. Results? Gradual, but as I advance through the first chart I’ve noticed an obvious improvement in muscle tone and posture. There are 4 exercises that work your front, back arms & shoulders. The 5th involves heart and leg work. You can run in place or substitute aerobic work of your choosing. It’s taken about 10 days to see improvement, and to feel a boost in my energy level and strength. Best of all, my attitude toward exercise has changed. After 2 weeks it’s become habit. I air bike, shadow box, climb stairs or walk vigorously to add variety to the aerobic work, as running in place is uncomfortable for me . I now look for opportunities to get extra reps in during the day, lifting things , stretching, getting extra walks, etc. It’s so easy to find a time & place to get your 11 minutes in every day. It’s not hard to keep at it and very gradually work up to more challenging levels on the charts. If you do, you’ll feel and look better and will have made exercise a regular part of life. ... show more
Reviewed in the United States on December 20, 2022 by J. Richter

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