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)

Love this. bought it for me and my mother. She is in her 80's and says this is easy for her to follow and she likes it a lot, she can easily follow this and it gives her relief. The exercises are so easy, but useful and good for moving/stretching. I highly recommend this book. It is more than worth it!

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!

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.

I like the fact that it is progressive. Start at the beginning and work up slowly. They are easy enough exercises to do. The one thing I didn't like was the fact that at my advanced age, the running in place was not a good thing for my knees. I will have to think of something to replace that part. I had this book and used it 45 years ago. They have modified this newer edition for women, which is a good thing. This is just a simple, all-around decent, short exercise program for just about anyone.

Simple start and then build up to level you want. Great for any age.

Just as good now as it was in 1968. Forget the fancy equipment. This does it using your body and some simple props.

I was happy to see that this book did indeed have a spiral binding, as the biggest criticism in purchases of this item from other vendors seems to be that folks were expecting spiral binding & didn’t get it. This volume was published in 2016 by Echo Point Books &Media. It contains both XBX (women) and 5BX (men) programs, and while I don’t have either of the original booklets to verify exact content, it appears to contain both original RCAF Fitness Plans. Yes, you can find info and charts online, (as well as pdf’s of the original publications), but it is so much nicer to have them all in one newly printed book, along with the additional explanations and charts (that don’t often make it onto the various sites.) There are different ISBN numbers for the different versions: Paperback : 978-1-62654-548-9 Casebound: 978-1-62654-549-6 Spiralbound: 978-1-62654-550-2 Regarding the program itself : I found, (after doing it from partial info that I downloaded), that it works for me - I love that I’m done in less than 10 minutes. (It is supposed to cap at 12 minutes for women and 11 for men but I can complete the sets in less time.) . I am not achy or sore when I am done for the day. . When I complete the daily exercises, my body feels more limber, warmed up and more able to greet the day. . It warms up my aging body - starts off slowly and gently. . I don’t need a gym, weights or other implements - just a small space in my living room. . It does get more challenging but the clear and concise guidelines, (about when and how I am to progress through the program), ensure that I am ready. . I am happy to have stumbled upon this exercise program as I think it’s one that I will stick to!

I ordered the spiral bound book but the book I received was not. Other than that it’s a great book, great exercise program and has good info.

Wish all could do this 11-12 min exercise and remain fit

Indispensable!

Fabulous for getting fut and staying fit. I have had this book for over 40 years!

Easy to follow images and instructions. Great and quick daily exercise plan.

Classic Reference, it actually really works!!!