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The 5BX Plan
Physical Fitness
How fit should
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Befor You Start...

If you have any doubt as to your capability to undertake this programme, see your medical adviser.

You should not perform fast, vigorous, or highly competitive physical activity without gradually developing and continuously maintaining an adequate level of physical fitness, particularly if you are over the age of 30.

For Whom?...

Here is a new scientifically designed approach to Physical Fitness which can develop an adequate level of reserve energy needed for vigorous positive well being and zestful living. This plan enables you to get fit:

This exercise programme has been designed for varying age groups.

A similar exercise programme for girls and women has been published under the title "XBX Plan for Physical Fitness", and related web site may be visited at

The 5BX Plan

The 5BX Plan is the product of extensive research into the problems of physical fitness for men developed in RCAF (The Royal Canada Air Force).
The Five Basic Exercises (5BX) Plan is designed to show you how to develop and hold a high level of physical fitness, regardless of where you may be located. The scheme is not dependent on elaborate facilities or equipment. The exercises require only eleven minutes a day and can be done in any place.

The 5BX Plan is composed of 6 charts arranged in progression. Each chart is composed of 5 exercises which are always performed in the same order and in the same maximum time limit, but, as you progress from chart to chart, there are slight changes in each basic exercise with a gradual demand for more effort.

Interactive 5BX provides the information from all these charts and makes it easy of use for you.


It is important that the exercises at any level be completed in 11 minutes. However, it is likely that in the early stages, an individual will complete certain exercises in less than the allotted time while others may require longer. In these circumstances the times allotted for individual exercises may be varied within the total 11 minute period.

To do how to use this site for doing the exercise please visit Instructions page.

Here are a few tips:

When you start, defeat the first desire to skip a day; then defeat all such desires as they occur. This exercise program has plenty of bite; the longer you do it the more you will enjoy it.

As you progress well into the program you may find certain levels almost impossible to complete in 11 minutes-work hard at that level-it may take some days or even weeks-then suddenly you will find yourself sailing ahead again.

Counting the steps in exercise 5 can be difficult. You can lose count very easily at times. If you have this problem, here is an easy way to overcome it. Divide the total number of steps required by 75 and note the answer-place a row of buttons, corresponding in number to this answer, on a handy table or chair. Now count off your first 75 steps-do your ten required movements-and move the first button. Repeat until all the buttons have been removed, finishing up with any left over steps.

For diversity, occasionally an exercise from the previous chart may be substituted.

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