What is XBX? The XBX plan – Ten Basic Exercises – for women was developed by the Royal Canadian Air Force inspired by the 5BX fitness plan for men. The XBX Plan For Physical Fitness was developed for women. The program consists of charts that get progressively more difficult, and. 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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The popularity of the programs in many countries around the world helped to launch modern fitness culture.

His mandate was to establish a directorate and trade for the development of physical fitness, sports and prgoram. 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 program was intended for RCAF pilots, a third of whom were not considered fit to fly at the time. While performing research at the University of Illinois in the early s, Orban had noticed, when testing oxygen intake, that long periods of progrxm did not necessarily lead to significant improvement.

This led him to the conclusion that the intensity of exercise was more important to improving fitness than the amount of time spent on it. He incorporated this conclusion into his proposed exercise plan for the RCAF. This concept drew a negative reaction from exerxise in the field at the time but it proved its worth in the three years of testing that the RCAF performed before releasing the program in Based on this research and testing, Orban came up with five basic exercises 5BXfour to improve flexibility and strength and one to boost aerobic fitness.


The plan was innovative in two respects. Firstly, it did not require access to specialized equipment.

Many RCAF pilots were located in remote prkgram 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 that eleven minutes be spent on the exercises per day. Later he produced a program with ten basic exercises XBX for women that required twelve minutes to complete.

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The programs proved popular with civilians. In total, twenty-three million copies of the exerciss were sold to the public. Orban, creating the program as a public servantreceived no additional income from the success of the plan. John Walker’s book The Hacker’s Diet first published in contains a simplified version, that is claimed to be suitable for everyone.

Celebrity practitioners of the program included the late George Burns. Each chart is composed of five exercises that are performed within eleven minutes.


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The first four exercises are calisthenics and the last is an aerobic exercise. As the individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases.

Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced:. A walk or run may be exerrcise for the final exercise; the distances to be covered and the time to be taken are also specified in the plan. The program consists of charts that get progressively more difficult, and takes 12 minutes per day after users get past the beginning levels. From Wikipedia, the exerciwe encyclopedia. Royal Canadian Air Force.

Retrieved October 16, Archived from the original on January 20, Royal Canadian Air Force: Archived from the original on January 21, Retrieved November 6, The Globe and Mail. Retrieved from ” https: Physical exercise Royal Exercixe Air Force. Views Read Edit View porgram. This page was last edited on 16 Octoberat By using this site, you agree to the Terms of Use and Privacy Policy.