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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 Age
is: |
Your
Goal
is: |
Recommended
Minimum Number of Days at Each Level on: |
| 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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