Royal Canadian Air Force Exercise Plans for Physical Fitness: Two Books in One / Two Famous Basic Plans

by Royal Canadian Air Force, Roger Duhamel (Introduction)

This tried and true method for improving and maintaining your overall physical fitness has been enthusiastically endorsed by the public since its initial release in 1961. Originally designed for use by Royal Canadian Air Force pilots stationed in remote, confined bases in the far north, the 5BX and XBX fitness plans (for men and women respectively) don't require access to complicated gym equipment or even the outdoors. To be in the best shape of your life, all you need is this slim book, an average-sized living room, and a little determination.


The fitness plans presented in this volume are unique in their simplicity and effectiveness. With clear-cut fitness "targets" and tools for measuring your progress, the 5BX and XBX programs are designed to let you develop your physical fitness at your own pace, adjusting for your age, body type, and schedule. The XBX and 5BX plans are balanced to target the muscles of your entire body as well as your cardiovascular system. There's no need to mix and match with other exercises or routines. These simple 10-15 minute workouts are all you need to feel fitter and healthier than ever!

Genres: Nonfiction, Health, Fitness

84 pages, Paperback

First published April 30, 1961

About the author

The Royal Canadian Air Force (RCAF) / Service Du Guet Aerien S.G.A. is a part of National Defence and the Canadian Armed Forces. It defends and protects Canadian and North American airspace and contributes to international peace and security.

Reviews

[W]

Interesting to see that this series of physical exercises is still in print.I used to do these regularly,when I was a teenager

No gym equipment is required,the time required is just a few minutes a day.Easy to start and gradually build up to a higher fitness level.

But at the higher levels,the workout can be very intense,even dangerously so for unfit,or older individuals.

But a young,healthy individual can enjoy this programme and find it good fun too.

[Julio The Fox]

Ever see a fat Canadian? Exercise for the little John F. Kennedy in all of us. In 1961 JFK ordered his White House staff to lose ten pounds, using the Royal Canadian Air Force Exercise Plan, published in the Great White North that year, for a Bible. Most flunked (see Pierre Salinger on how not to lose weight) while others persisted to please their master. I tried the RCAF plan myself in the 1970s, between snacks of Cuban food.

[A. Macbeth reads]

Lovely. Have finally read this booklet from cover to cover, every single page. I have been working out with these exercises since college days, since before Dr Kenneth Cooper invented Aerobics, and will continue to workout with XBX and some 5BX for the foreseeable future.
My fitness goal by age is quite low but I’m allowed to jazz it up. But I’ll probably will never attain the fitness level of a circus acrobatic performer. But that’s another story .

[Maria]

Read the revised U.S. edition. Very subtle and very gradual approach to fitness that makes sense for just about everyone.
No equipment required, not a lot of time, either. Only persistence.

[Roy]

Good methods

Easy to follow and well laid out, likely to be popular for folk with little available time to get to the gym

[Cat {Pemberley and Beyond}]

Ok that was a really good book. Disclaimer: I'm on day two of following it (overall it should take several months to get up to the top-level stuff), so I can't comment on the efficacy of the exercises.
That said, I've read it through so cam comment on the book itself. It's a slim volume with diagrams of each of the exercises you're meant to do. Each workout should only take 11 minutes if you're male, or 12 if you're female. There are 4 workout charts, each getting progressively harder.

[Natalie]

My parents had this book and I have used it regularly since I was a teenager (I'm now in my 50s) to maintain fitness. It's simple and doesn't take long. My day always gets off to a good start when I use these simple exercises!

[Mckinley]

Great aid for one's health. Don't be intimidated by the source - Royal Canaian Air Force. I'm not an athlete and find this very beneficial. It's short and straight to the point. I still refer to it.