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Royal Canadian Air Force Exercise Plans for Physical Fitness Paperback – May 2, 1978


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Product Details

  • Paperback: 80 pages
  • Publisher: Fireside; Revised edition (May 2, 1978)
  • Language: English
  • ISBN-10: 0671246518
  • ISBN-13: 978-0671246518
  • Product Dimensions: 8.1 x 4.9 x 0.3 inches
  • Shipping Weight: 2.4 ounces
  • Average Customer Review: 4.7 out of 5 stars  See all reviews (62 customer reviews)
  • Amazon Best Sellers Rank: #923,123 in Books (See Top 100 in Books)

Customer Reviews

4.7 out of 5 stars
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See all 62 customer reviews
Good luck finding a book, though.
Mssr. Nomdeplume
When I moved, the book was lost, so I ordered a new "old" copy of it and am using it once again.
Sue S. Robertson
The exercises attempt to work all the muscle groups, and also your heart.
Adrian Brown

Most Helpful Customer Reviews

91 of 91 people found the following review helpful By Adrian Brown on March 11, 2000
Format: Paperback
I used th 5BX system for over 20 years, at home and in my frequent out-of-town trips in my mining engineering practice. It contains a workout system for shut-ins (originally for Canadian pilots) comprising five basic exercises (5BX) (10BX for women). The exercises attempt to work all the muscle groups, and also your heart. The system has the following key attributes: 1) it works, keeping a minimal level of cardiovascular and muscular fitness 2) it takes only 15 minutes, guaranteed, which even the busiest of us can handle 3) you don't break a sweat, so there is little cool-down time or wet clothes when done 4) it requires no equipment 5) it can be done in a motel room with as little as 6 foot by 4 foot space 6) it is easy to remember (well reasonably) 7) it is graded, so you can progress steadily (with the accompanying sense of achievement) or drop back a level if you miss a few days or weeks. Unfortunately I lost my old copy when I divorced, and would like a new copy. I look forward to this great excercise book being re-published, and will buy a stack more if it is!
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60 of 60 people found the following review helpful By Dr. Richard M. Lyon on December 25, 1999
Format: Paperback
I just found my battered copy of the 5BX and XBX Plans for Physical Fitness developed by the Royal Canadian Air Force in the 1960s or early 70s - with an introduction by Roger Duhamel, Queen's Printer. I am not likely to neglect these exercises again. I carried the original book containing precise exercise instructions with me wherever I went - and then no more. Now after dealing with years of sciatica only three days of these exercises seem to make a difference. Don't miss out on 'How to Begin' and 'How to Progress'. Gradual muscle build-up is the real secret here and redeveloping overall physical capacity. The first half of my book is devoted to ten tested exercises for 12 minutes a day for women; the second half consists of five tested exercises in 11 minutes for men. How about a reprint of this valuable small book? Perhaps with up-to-date comments by its original researchers and authors? RML
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30 of 32 people found the following review helpful By Richard Frantz Jr. on August 21, 2001
Format: Paperback
Needed for exercise program: No equipment, 12 minutes per day, enough space to lie down in (you can't quite do this program while locked in a phone booth but anywhere else it will work).
The only problem with this program is that the introductory steps seem too easy (start at the beginning, progress slowly, it's a safety feature). It isn't until you feel tension in unused chest muscles or your calves start to tense after what looks like trivial exercises that you realize that this is a significant exercise program even at the beginning and that the advice about starting easy is important.
Easy to do, fast, simple, no equipment, scalable (gets harder as you do). As perfect an exercise program as I can imagine.
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17 of 17 people found the following review helpful By James A. Cooke on February 20, 2008
Format: Paperback
I lost my copy of this book purchased for a dollar in the early 1960s.
A few years ago I found a copy in a used book store for two dollars. It took me some time to find it. I am again doing the Men's XBX plan. And, hey! I'm off the charts.
In the 60s it was assumed that after age 60 you would not be concerned about fitness. I'm 72 and maintain Level A+ on Chart 2 which is for men 45 - 49. Since 20 pushups are easy -- I'm going for 30.

This is a great plan because it takes so little time.
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21 of 22 people found the following review helpful By A Customer on January 5, 1999
Format: Paperback
I started using this program 35 years ago when I was 21 and no longer had the time to work out with weights at the gym. The program involves several floor exercise routines followed by running (or bicycling or other aerobic exercise). Each routine has five steps of difficulty, which you reach at your own pace. The men's program includes more muscle-building exercises, the women's program stresses toning. No equipment is necessary. A very readable explanation is given of why exercise is important, diet, etc. What makes this program so special is its ease and flexibility. You can lengthen it, shorten it, miss a day, whatever. This book used to be sold in supermarkets at the check-out counter, and I have yet to see anything as good.
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16 of 16 people found the following review helpful By A Customer on March 28, 1999
Format: Paperback
I found a copy of this at the used book section of my Public Library for 1 cent. I have used it steadily for three months and talked it up with friends and relatives. Now I want to find copies to give as gifts. Short, no equipment required and simple!
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18 of 19 people found the following review helpful By A Customer on March 7, 2000
Format: Paperback
This program of exercise really, really WORKS. It is easy, takes 11 minutes a day and just watch the results! Originally written in the 1960s, it is a total fitness program that requires NO equipment. You can do it at home, in a hotel room, ANYWHERE. It is, simply stated, a forgotten gem! Save your money..forget Nautilus and all the rest..buy this book and "JUST DO IT"
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10 of 10 people found the following review helpful By Catherine Todd on August 20, 2008
Format: Paperback
I used the original book, from around 1962 - 1964, when I was on a swim team at Lackland Air Force Base in San Antonio, Texas, and this little book helped take me and my teammates to the Junior Olympics National Championship in swimming and diving in the United States. This is how the world Olympic teams are chosen. My teammates and I were on that podium for our gold, silver and bronze medals three different times! All in the space of about 2 years or less, and I, too this day, attribute a great deal of that accomplishment to this little book that was first published in 1962.

That book, and the wonderful head coach and assistant coach who took care of us, taught us how to swim and how to achieve and how to win. They and the swim team at Lackland Air Force Base changed my entire life, right when I needed it most. I wish I could find these two men and thank them for changing and shaping my life! They are just about the only two left I haven't been able to find. If you are out there and reading this, please contact me! Catherine Todd (formerly Katie Scheffelin), ctodd1000 (at) gmail.com.

I have always remembered this program that I used to do when I was 14 years old, over forty years ago, and finally found the book again here on Amazon. Wish they would republish it! I bought a used one, but it is so old it is starting to fall apart.

In 11 minutes a day, this is absolutely the best workout program I have ever seen; no equipment needed, not much floor space required, and no additional time, in eleven minutes a day you just work up to doing "more" of the same exercises in the same amount of time.

I have no idea why this book fell out of favor; the book's not only cheap, the program itself is FREE.
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