5BX info
Need to get in shape? Can't spare much time? What you need is just Five Basic Exercises you can do in under 11 minutes per day.
The 5BX exercise system was developed by the Royal Canadian Air Force in the 1970s. The essence of the system is a set of charts that outline a very brief set of exercises you can do anywhere. The levels start out very easy but gradually get harder - first more reps, then harder versions of each exercise - until you achieve your age-appropriate fitness level.
Start on level one; do that for a few days (or longer, depending on your age - see table below), then swipe the display sideways to show the next exercise level. Don't advance unless you can do the current level comfortably within 11 minutes.
FEATURES AT A GLANCE
- creatively displays 48 levels of 5BX data
- swipe sideways to scroll to the next level
- cartoon-style prompts reinforce the fun, simple nature of the exercise
- remembers what level you last viewed
- more detailed textual description of the exercises is available - tap the black text buttons at the top or bottom of the screen to show/hide this info
MISSING FEATURES I EXPECT TO ADD IN LATER UPDATES
- doesn't yet display the recommended maximum levels by age
- needs info on how to start versus maintain health
- needs some disclaimers and clarification on which exercises have been modified from their original versions.
- needs a way to "check off" that you've done the current level X times, so you know when it's time to move up.
NOTES
- This is my first iPhone app and I don't know what I'm doing yet; be gentle. :-)
- Future updates will add much more supporting info to make this app an entirely stand-alone exercise system (whereas now it's more of an accessory to the books and tables people who follow this system already have)
- Future updates will also improve the iPhone-ness of the UI
- The 5BX system is designed primarily for men; I also plan to release a version of XBX, the matching program for women, using the same "graphic novel" display format.
Recommended rate of progression through Chart One
20 years or younger at least one day at each level
20 - 29 yrs at least two days at each level
30 - 39 yrs at least four days at each level
40 - 49 yrs at least seven days at each level
50 - 59 yrs at least eight days at each level
60 yrs and over at least ten days at each level
If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate of progression. This is particularly applicable to the older age groups.
Even if you feel able to start at a higher level and progress at a faster rate than indicated, Don't Do It. Start at the level 1 and work up from level to level as indicated. Don't jump levels.
For the best results 5BX must be done regularly. It may take you 6 - 10 months or more of daily exercises to attain your recommended level, but once you have attained it, only three periods of exercise per week will maintain your fitness. If for any reason (illness etc) you stop doing the 5BX regularly and you wish to begin again, do not recommence at the level that you had attained previously. Drop back several levels until you find one that you can do without undue strain.
Start at D- on Chart One. Repeat each exercise in the allotted time or do the five exercises in eleven minutes. Move upward on the same chart to the next level, D, only after you can complete all the required movements at your present level within eleven minutes with ease. Continue in this manner until you master level A+, and then move on to Chart Two at the level D-. Progress through Chart Two in the same manner, and all subsequent charts until you reach your target level.
Glen Raphael
graphael@gmail.com