Canadian Air Force Exercise Program XBX

morkirlan
morkirlan Posts: 12
in Fitness and Exercise
Hi everyone,

I am a newbie here. The only exercise I really get is my walk to work and back, a round trip of only 3 miles. My kids are of the age now where I don't run around like mad at home after them any more.

I have been counting my daily walks as exercise but today for the first time I did day one of the XBX Canadian Air Force exercises for women (only because I heard on Chris Evans radio show which I wake up to that Helen Mirren used them - yes, I am that sad that something Chris Evans said was acted upon!) If anyone is interested the link to the website i used is http://fit450.com/HTML/XBX_Intro.html

It is only 12 minutes (ish - I had to stop in between each exercise to reread the instructions for the next) but it did raise my heart rate and I plan on doing this every day as 12 minutes I can fit in to my life. Hopefully following the plan will gradually raise and maintain my fitness level as they are intended to.

I was wondering if anyone knows about these and had any idea how to count these as exercise. It is not something which is listed in the exercise database. I think some of the individual exercises will eventually fit into categories when I reach that point, but lots of them don't. Would it possibly be regarded as aerobics or calisthenics? I really have no idea. I wondered if it was even worth putting in as it was only 12 minutes, but I have been reading some of the "Getting Started" threads and realised that eating back your exercise calories wasn't really optional, more the intended goal.

Thanks in advance for any help!

Replies

  • cinnamon009
    cinnamon009 Posts: 15 Member
    The only thing I would comment is that the media have picked up on what Helen Mirren said and spun it into a something which warps what she actually said.

    If you read the interview where she discusses the Canadian Airforce exercises, she says that she does them for just a couple of weeks when she is feeling too unfit to go to the gym and feels like they gently get her up to a level where she then feels happy going back to the gym and her normal routine. She never said this is all she ever does to get fit and trim.

    So despite the media flurry around this, 12 minutes a day is not going to get you looking like Helen Mirren. It might help get your fitness started but you then ideally need to progress to longer work outs about three times a week or some high impact interval training for shorter periods.

    IMO, Eating back your exercise calories is only really where you are doing long intense exercise such that not doing so would be harmful. I only eat back where I have done an intense session not the calories I burn from my 15 minute cycle to and from the station.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Canada has an Air Force?

    The number of Americans who think Canada is some kind of 3rd world country never fail to amaze me.

    and we all live in igloos & take dog sleds to work! :laugh: :laugh: :laugh:

    To the OP, the XBX program was designed to help female military members reach and maintain the fitness requirement for active service. It's a great "entry-level" type of program if you're tight for time, space and equipment.

    As to eating back calories it's probably not something to worry about until your sessions get longer and / or more intense as a 12 minute session isn't going to burn a lot of calories (more of you were doing a high intensity interval program)

    A journey of 1000 miles starts with a single step, and this is a good first step.
  • missionalman
    missionalman Posts: 409 Member
    looks neat! I'll have to try it!
  • lstockham39
    lstockham39 Posts: 26 Member
    I've also read about this as a starting point for my exercise program. I am the girl that has a thousand exercise videos on the shelves (still in plastic wrapper), articles printed out about what exercise is best to do, etc.... but have never lifted a finger to exercise in my whole life. I think this is doable: 12 minutes a day I can handle... although reading the directions, I'm confused. It says that you should do the whole set of exercises in 12 minutes. It also says to do that level for so many days and then move up to the next level. My question is, say I get to the last "day" of my certain level and I'm still not progressed to doing all the exercises in 12 minutes. Should I stick to that current level until I can get all exercises in, in 12 minutes?? Or should I move to the next level on the day that it says? I know any activity is better than no activity, but being completely clueless about exercise I want to do this right. Does this make sense? Any thoughts?
  • morkirlan
    morkirlan Posts: 12
    Brilliant, thanks everyone for your help! I will just ignore this in my exercise diary. I am still very new here and overthinking everything.

    I am quite excited about the exercise programme - as was said above it is a great "entry-level" programme which is exactly what I need.

    To the poster above who wondered what to do if she reached the appropriate level and couldn't complete in 12 minutes - I had understood that the minimum number of days to stay on each level was just that, a minimum, and that you remained on that level until you could complete in 12 minutes before moving to the next level.
  • Lauren8239
    Lauren8239 Posts: 1,039 Member
    Hope you realize that those exercises that Helen is talking about is from the 1950's?
  • siriuslyyellow
    siriuslyyellow Posts: 17 Member
    Hi everyone!

    I am planning on starting the Canadian Air Force XBX excersize routine. I would like to log it in my excersize journal, but I have no idea how many calories it burns, and it doesn't come up when I search it. The first two individual excersizes of it that I searched also did not come up.

    Does anyone know how many calories it burns?

    I'm thinking I could just log it as 12 minutes of aerobics, or possibly 6 minutes of aerobics and 6 minutes of strength training. If there's not a better option, that is.

    Thoughts? Thanks!
  • spiriteagle99
    spiriteagle99 Posts: 3,745 Member
    I have done them in the past, and they are a good way to build up your fitness. (I have the original pamphlet, I think.) There is a category here at MFP of "calisthenics, home, light to moderate" that would probably work for logging your calories. Since the program is only 10-15 minutes a day, you won't burn that many calories, but for overall fitness, it's a good way to start. If you can, I would add a 15 or more minutes of aerobics - whether Leslie Sansome or something you do on your own to music to burn more calories.
  • siriuslyyellow
    siriuslyyellow Posts: 17 Member
    spiriteagle99 wrote: »
    I have done them in the past, and they are a good way to build up your fitness. (I have the original pamphlet, I think.) There is a category here at MFP of "calisthenics, home, light to moderate" that would probably work for logging your calories. Since the program is only 10-15 minutes a day, you won't burn that many calories, but for overall fitness, it's a good way to start. If you can, I would add a 15 or more minutes of aerobics - whether Leslie Sansome or something you do on your own to music to burn more calories.

    I'll log it like that. Thank you! :smile:
  • loisdsnow
    loisdsnow Posts: 12 Member
    I’m glad to have run across this topic. I used the Royal Canadian Air Gorce exercise program a few years back and it was a great way to build strength and take off a few pounds. I am going to incorporate it back into my exercise routine again. I don’t know his yo calculate calories burned from this but I would appreciate suggestions!
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Holy Necro thread, I was just thinking about these programs a few days back.

    But. XBX/9BX/etc are great basic programs for what they're designed for. And they've held up despite their age.

    If you've only got 10-30 minutes a day. They will get you to a basic well rounded fitness level.
  • eminater
    eminater Posts: 2,477 Member
    edited February 2018
    I'm interested ... Do you want to make a challenge group?? I am happy to start Level 1 tomorrow.
  • eminater
    eminater Posts: 2,477 Member
    2/23 - Level 1, Round 1 - TOTAL TIME: 10 mins
    Day 1:
    Section 1 Goal 2 mins Actual: 2'07"
    Section 2a Goal 7 mins Actual: 2'51"
    Section 2b 3 mins running completed 3 full reps of 50 + 10
    Section 3 Goal 2 mins Actual: 2'
    Total time - 10 mins, felt like a mini workout.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited February 2018
    Hahaha. I opened the thread, then the link, and thought, I remember seeing this a couple of years ago. Looked at the date- same thread.

    Glad it has been resurrected. I think it is a great little routine to start with, and even a nice little routine to start your morning, take with you when travelling, get some exercise in when poorly, etc etc.

    The first time I saw it I meant to send it to my sisters who are a bit exercise adverse, this time, its bookmarked and I will.

    If this is your first routine, work towards completing the exercises with good form in the time allotted.
    Don't worry if it takes a lot longer and you have to modify to begin with.

    Completing as written is a good goal in itself.

    Once that is accomplished for the set number of days, it is time to move on to the next level.

    Cheers, h.
  • eminater
    eminater Posts: 2,477 Member
    middlehaitch wrote: »
    If this is your first routine, work towards completing the exercises with good form in the time allotted.
    Don't worry if it takes a lot longer and you have to modify to begin with.

    Completing as written is a good goal in itself.

    Once that is accomplished for the set number of days, it is time to move on to the next level.

    Cheers, h.

    I started my morning with Level 1, it is was pitched perfectly for me. I wasn't rushing but I want to record the times to make sure I am within a reasonable limit of the max time. I am looking forward to tomorrow mornings session.

    I was thinking OP might start a challenge group, but yeah, looks like this is a few years old haha
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    I'm retired RCAF and I've never heard of this unless it was some old program from pre-integration. RCAF is now a component of the Canadian Armed Forces and has been since the late 60's and uses the CAF fitness standards applied to all three elements (air, navy, and army).
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    edited February 2018
    Wheelhouse15 wrote: »
    I'm retired RCAF and I've never heard of this unless it was some old program from pre-integration. RCAF is now a component of the Canadian Armed Forces and has been since the late 60's and uses the CAF fitness standards applied to all three elements (air, navy, and army).

    Well you learn something new about some one everyday :) never realized you were a Canuck.

    It looks earlier than the 1960's. I imagine 'Dad's Army' doing it. (Old UK tv comedy about WWII home guard)

    Cheers, h.
  • Wheelhouse15
    Wheelhouse15 Posts: 5,575 Member
    edited February 2018
    middlehaitch wrote: »
    Wheelhouse15 wrote: »
    I'm retired RCAF and I've never heard of this unless it was some old program from pre-integration. RCAF is now a component of the Canadian Armed Forces and has been since the late 60's and uses the CAF fitness standards applied to all three elements (air, navy, and army).

    Well you learn something new about some one everyday :) never realized you were a Canuck.

    It looks earlier than the 1960's. I imagine 'Dad's Army' doing it. (Old UK tv comedy about WWII home guard)

    Cheers, h.

    I know we hide well. ;) I've never heard of that I'll have to look into it since I love British comedy.

    I was thinking the unification happened around 67, but it's been awhile I'll have to check it up.
  • lazymjmarcia
    lazymjmarcia Posts: 1 Member
    I used the XBX (ten basic exercises) program in the 1960s in high school and college. The US Air Force even used XBX as an alternative to the mile and a half run in the early to mid 1970s. I used it then because I'm not a runner no matter how hard I try.
    There is a companion program for men called 5BX (five basic exercises) that is more strength-oriented.
    Both programs were developed in the 1950s. The publication date on my pamphlet is 1957. The original women's pamphlet had a hot pink cover.
    I'm 71 and have restarted this program. It's a great program for maximum benefits in minimum time.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    edited February 2020
    BrianSharpe wrote: »
    Canada has an Air Force?

    The number of Americans who think Canada is some kind of 3rd world country never fail to amaze me.

    and we all live in igloos & take dog sleds to work! :laugh: :laugh: :laugh:

    To the OP, the XBX program was designed to help female military members reach and maintain the fitness requirement for active service. It's a great "entry-level" type of program if you're tight for time, space and equipment.

    As to eating back calories it's probably not something to worry about until your sessions get longer and / or more intense as a 12 minute session isn't going to burn a lot of calories (more of you were doing a high intensity interval program)

    A journey of 1000 miles starts with a single step, and this is a good first step.

    What are you talking aboot...I ride my Moose to work :D

    I wonder what year this workout was created. I am not knocking it all, but in my mind Canadian Air Force should be fit and this seems to be a beginner workout.

    I would enter them as Calisthenics! Great place to start out!! Oh and of course Welcome!!!
  • citysongbird
    citysongbird Posts: 1 Member
    edited February 2020
    Hooray for XBX. You get out what you put into anything you do. I would be surprised if someone got all the way through the levels without becoming physically fit. Especially if you consider ways to modify as your strength increases (i.e. adding weights, increasing push up incline, etc). Sometimes simplicity is accurate and effective.

    As for me, I've been mostly bedridden/reclining for the past year and the super easy first day of XBX was an encouragement to my weak frame. I'm looking forward to the upcoming weeks. I'll take 1950s fitness as far as it'll go. To heck with all the naysayers!
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    One of my older co-workers gave me a copy of the 5BX program 20 something years ago. I thought it was a great plan for taking someone from next to no strength to considerably strong. I'm a fan.
  • amigababy
    amigababy Posts: 34 Member
    Hello, I'm currently on week 3 of this, XBX.
    As a serial dropout of exercise programs, DVDs etc, the progressive nature of this is great for me, ticking off the days till I move up a level. It has my target level as being 11, but we'll see ( I can imagine doing more but that's 2 months away)
  • monique6394
    monique6394 Posts: 2 Member
    XBX lives on forever. I have the original pamphlet for women. The publication date is 1961 (I have no idea where I acquired it). I used this program almost 20 years ago when my babies were small and I could not get out of the house to exercise. It was fantastic to get back into shape. It started my fitness journey which led to me completing 1/2 Iron Man Triathlon when I was 40. A journey of a thousand steps starts with the first step.

    I have just restarted this program (I am now 51) with my youngest daughter (16) in the never-ending lockdown pandemic. Our local Y has been closed for most of the last year, as well as all other recreational facilities. This program allows you to do simple exercises (leg raises, jumping jacks, pushups etc) and provides progression if you are starting from the couch. Think of it as 'couch to fitness' kind of program like the 'couch to 5km' running programs.

    This program may be old, but allows for progression at ANY age, and ANY stage of fitness. I am a huge fan of this program, and you really see results as long a you stick with it - just like every fitness program.

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