The 5BX program was developed for the Royal Canadian Air Force by Bill Orban. They stopped using it 25 years ago. Some people say that some of the exercises are outdated and could be harmful - others use it and have no problems at all. In the end the choice is yours whether you take up 5BX. I personally have had no physical problems doing 5BX up to Chart 2 - C+

(Please read the disclaimer).

Here is an excerpt from their original documentation on it.

The diversity of work assignments, combined with lack of adequate gymnasium facilities at many of our stations makes it difficult to schedule formal physical training periods for all our personnel. The 5BX Plan puts physical fitness within reach of every member of the RCAF.

I have been asked about the original booklet. It has been out of print for many years but I have now 3 different versions available in .pdf format.

Revised June 1960 (1st Edition?) Thanks to Rob Bowkett for scanning the pages from his booklet and forwarding them to me. You are welcome to download a copy (2.4MB PDF zipped up). In return for supplying this site and the downloads I would appreciate if you could participate in this one question poll! (25th January 2008) POLL QUESTION: If I were to produce a pocket (credit card) sized 5BX with just exercises and chart would you prefer it in: Fold out paper sheet with all levels on Separate credit card sized card for each level. Vote here >> (PopUp) UPDATE: So far it seems there is much more interest in the single card version. I am working on the artwork and will probably look towards developing the card system first. (25th March 2008)

1975 Reprint (3rd Edition) Thanks to Jerry Orban (Son of Bill Orban the creator of 5BX) for forwarding this to me. Very good quality. You are welcome to download a copy (3.3MB PDF zipped up). Note: When doing situps it is recommended to do it with legs bent and arms behind the neck. Lift with the shoulders not the neck. Take care also with Exercise 3. You could replace Exercise 3 with B4 - 10plus 1986-1988 Reprint You are welcome to download a copy (1.8MB PDF zipped up). Thanks to Daren from Canada for emailing me this PDF. Gone are the stick figures! Note: When doing situps it is recommended to do it with legs bent and arms behind the neck. Lift with the shoulders not the neck. Take care also with Exercise 3. You could replace Exercise 3 with B4 - 10plus

5BX comments.

Interesting 5BX Links

5BX on Video! Thanks to Rod who emailed me this link today (26th July 2007). The National Film Board of Canada sells a 1950s film (on VHS tape) that explains the 5BX programme and illustrates the proper exercises. Details are provided at URL http://www.nfb.ca/collection/films/fiche/?id=13996&v=h&lg=en. If anyone buys it let me know how it is. It would be in NTSC format I guess making it unplayable here in Australia on our PAL system machines.

Here is another one that was emailed to me. Go to the following link and then do a search for 5BX and then follow through on some of the links.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=PubMed

One of the articles you will find is titled "Increased orthostatic tolerance following moderate exercise training in patients with unexplained syncope." (In the article you will read.....Assessments were made before and after undertaking an exercise training programme (Canadian Air Force 5BX/XBX).....)

(Thanks to Paul for this picture. He used this in the '60s!)






1983 Covers

"With the inside cover, I like the clause at the end stating that if you purchased the book /outside/ of the USA then you can't re-sell it (or even loan it) with a different cover!! Suggesting you can put a different cover on it and sell it, if you purchased it within America?! "
Thanks Paul

To download the XBX plan that was designed especially for women please go to our XBX page.

Important note on slimming using 5BX,XBX. Both programs recommend other physical activities outside 5BX/XBX to develop fitness level and especially to burn fat. ( I am walking now about 5 days a week - probably about 3 KM) There is a good article I found on the net on this and then promptly lost it ! However I got an email on 6th September ( Fathers Day here - and I didn't get breakfast in bed!) from Angelo that is worth a read.

Hi Chris. I was just remembering of something. From a study made in America many years ago, I've been aware for a long time that when you do some exercise your body doesn't start burning fat before at least 20 minutes. That's because it burns first the glycogen from liver and muscles and then carries on with the deposits of fat.

I just wanted to make sure you knew that (but maybe you do already) to let people reading your site be aware of the fact that they can't rely on the simple XBX [5BX] program (fabulous to get toned and stay fit though) and a diet to really lose weight. As for me, since I like jogging and cycling, I do it at least 3 times a week never less than 40 mins as a supplement to your program.

On each chart page at the top is a suggestion for how far an age group should go. Once this physical capacity rating level is achieved you may decide to continue to the next level or proceed to another chart. eg

If you are 25 it suggest you work towards Chart 5 Level C

Each day should take about 11 minutes.

The 5BX plan suggest participation in a sport or two but it is not essential.

Health professionals do suggest a half hour walk at least 4-5 days a week to improve the heart rate. I suppose that if you did the five exercises you could do a 20 minute walk afterwards as your heart rate would already be up from the exercising.

Thnaks to Moses who sent these handy tips through for counting the number of steps in the stationery 'jog'.

I keep seeing the suggestion to have 'buttons' or coins for keeping track of the sets of steps one does for the running-in-place exercise in 5BX. I'm surprised nobody's suggested what I do:

To count the steps taken, I use my fingers -- for some reason I usually skip from twenty to thirty if I'm counting in my head. With only ten fingers the way to count to seventy five is by doing it in binary:

_ _ _ _ _ _ _ _ _ I = one (just your thumb)
_ _ _ _ _ _ _ _ I _ = two (just your index finger)
_ _ _ _ _ _ _ _ I I = three (that's index and thumb)
_ _ _ _ _ _ _ I _ _ = four ..etc etc.. it's actually quite simple if you're only counting up.
_ _ _ _ _ I I I I I = thirty-one
_ _ _ _ I _ _ _ _ _ = thirty-two (one finger on left hand, closed fits on right)
_ _ _ _ I _ _ _ _ I = thirty-three ..etc..
_ _ _ I _ _ I I _ _ = seventy-six. Easier for me to go to seventy-six.

When I finish a set, I rotate my body 90 degrees. When I've done a full circle, I know I've done 300 repetitions. I pick a direction to face when I start to make sure I finish facing [where I started facing].