The Royal Canadian Air Force Exercise Plans are two exercise plans developed for the Royal Canadian Air Force (RCAF) by Bill Orban in the late s, first. In the late s a man named Bill Orban created a worldwide fitness phenomenon. He had been asked to build a workout programme for. The Five Basic Exercises (5BX) Plan was designed, for men, to show how to develop changes in each basic exercise with a gradual demand for more effort.

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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. John Walker’s book The Hacker’s Diet first published in contains a simplified version, that is claimed to be suitable for everyone.

Retrieved from ” https: Royal Canadian Air Force. As exdrcise individual progresses within the system, the number of each type of exercise that must be performed increases and the difficulty of each exercise increases.

5BX – How To Begin

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. The popularity of the programs in many countries around the world helped to launch modern fitness culture.


Throughout the charts and levels, the five exercises are the same, but more difficult variations are introduced:. His mandate was to establish a directorate and trade for the development of physical fitness, sports and recreation.

5xg concept drew a negative reaction from others 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 Later he produced a program with ten basic exercises XBX for women that required twelve minutes to complete.

Physical exercise Royal Canadian Air Force. He incorporated this conclusion into his proposed exercise plan for the RCAF.

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.

Royal Canadian Air Force: By using this site, you agree to the Terms of Use and Privacy Policy. This led him to the conclusion that the intensity of exercise was more important to 5xg fitness than the amount of time spent on it.

Royal Canadian Air Force Exercise Plans – Wikipedia

The first four exercises are calisthenics and the last is an aerobic exercise. A walk or run may be substituted for the final exercise; the distances to be covered and the time to be taken are also specified in the plan.

Archived from the original on January exercuse, In total, twenty-three million copies of the booklets were sold to the public. Celebrity practitioners of the program included the late George Burns.


The program was intended for RCAF pilots, a third of whom were not considered fit to fly at the time. Orban, creating the program as a public servantreceived no additional income from the success of the plan.

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From Wikipedia, the free encyclopedia. The plan was innovative in two respects. Each chart is composed of five exercises that are performed within eleven minutes.

The Globe and Mail. The programs proved popular with civilians. Retrieved November 6, Views Read Edit View history. Secondly, the plan only required that eleven minutes be spent on the exercises per day.

Royal Canadian Air Force Exercise Plans

The program consists of charts that get progressively more difficult, and takes 12 minutes per day after users get past the beginning levels. While performing research at the University of Illinois in the early s, Orban had noticed, when testing oxygen intake, eexercise long periods of exercise did not necessarily lead to significant improvement. Retrieved October 16, Firstly, it did not require access to specialized equipment. Archived exeercise the original on January 21, This page was last edited on 16 Octoberat