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    What Is XBX?: Same Order, and in The Same Maximum Time Limit

    Uploaded by

    Mohammad Islam
    The XBX plan is a 12-minute per day physical fitness program developed by the Royal Canadian Air Force based on the 5BX plan for men. It consists of 4 charts of 10 exercises each that increase in difficulty, with a total of 48 levels to achieve across the charts. The document provides a table to determine a target level based on a person's age to aim for completing the exercises the recommended minimum number of days at each level before progressing to the next.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    What Is XBX?: Same Order, and in The Same Maximum Time Limit

    Uploaded by

    Mohammad Islam
    39 views2 pages
    The XBX plan is a 12-minute per day physical fitness program developed by the Royal Canadian Air Force based on the 5BX plan for men. It consists of 4 charts of 10 exercises each that increase in difficulty, with a total of 48 levels to achieve across the charts. The document provides a table to determine a target level based on a person's age to aim for completing the exercises the recommended minimum number of days at each level before progressing to the next.

    Original Description:

    Original Title

    XBX Intro

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    The XBX plan is a 12-minute per day physical fitness program developed by the Royal Canadian Air Force based on the 5BX plan for men. It consists of 4 charts of 10 exercises each that increase in difficulty, with a total of 48 levels to achieve across the charts. The document provides a table to determine a target level based on a person's age to aim for completing the exercises the recommended minimum number of days at each level before progressing to the next.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    39 views2 pages

    What Is XBX?: Same Order, and in The Same Maximum Time Limit

    Uploaded by

    Mohammad Islam
    The XBX plan is a 12-minute per day physical fitness program developed by the Royal Canadian Air Force based on the 5BX plan for men. It consists of 4 charts of 10 exercises each that increase in difficulty, with a total of 48 levels to achieve across the charts. The document provides a table to determine a target level based on a person's age to aim for completing the exercises the recommended minimum number of days at each level before progressing to the next.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    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, devised by Dr. Bill Orban.

    The idea is that you perform these exercises for only 12 minutes a day to achieve a reasonably
    high level of fitness. There are targets/chart levels to aim for, (based upon age) and once you
    have reached your personal target, you only have to perform the exercises 3 times a week to
    maintain your level of fitness.

    The XBX plan is a physical fitness program composed of 4 charts of 10 exercise, arranged in
    progressive order of difficulty. The ten exercises on each chart are always performed in the
    same order, and in the same maximum time limit.
    The charts are divided into levels. There are 48 levels in all, 12 in each chart. The levels are
    numbered consecutively, starting with 1 at the bottom of Chart I and ending with 48 at the top
    of Chart IV.
    In addition to the regular exercise, 2 supplemental exercise are available for Chart I, II, and III.
    These exercises are for the muscles of the feet and the ankles and for those muscles which
    assist in the maintenance of good posture.

    How To Begin
    First select YOUR GOAL for YOUR AGE from the table below. Locate this level in the charts
    which will follow. Take note of the recommended minimum number of days at each level and
    stick to this. It is important that you DO NOT progress faster than recommended. For example
    if you are 50 years of age, your goal is Level 16 on Chart II. You spend AT LEAST 7 days
    doing each level on Chart I and 8 days at each level on Chart II.

    If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your
    rate or progression. This is particularly applicable to the older age groups.
    Do not move faster than the recommended rate.

    If Your Your
    Recommended Minimum Number of Days at Each
    Age Goal
    Level on:
    is: is:
    Years Level Chart I Chart II Chart III Chart IV
    7–8 30 1 1 2 X

    9 – 10 34 1 1 2 X

    11 - 12 38 1 1 2 3

    13 - 14 41 1 1 2 3

    15 - 17 44 1 1 2 2

    18 - 19 40 1 2 3 4

    20 - 25 35 1 2 3 X

    26 - 30 30 2 3 5 X

    31 - 35 26 2 4 6 X

    36 - 40 22 4 6 X X
    41 - 45 19 5 7 X X
    46 – 50 16 7 8 X X
    51 + 11 8 X X X

    Check your daily schedule and determine the time most convenient for you to do the exercises.
    It should be the same time each day.

    Here are some suggested times:

    • before breakfast;
    • late morning or afternoon, at your place of employment;
    • after your regular recreational period;
    • in the evening just before you retire.

    Regardless of the time you choose START TODAY


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