The 5BX program is ideal for those of us looking for the elusive holy grail of fitness programs. It has been in existence for 50 years.
Important Factors
- 5BX must be performed on a regular basis for the best results.
- The 5BX plan does not necessitate the use of specialized equipment.
- The 5BX (five basic exercises) plan is a low-intensity exercise program that is simple to follow.
- You don’t need much space; you don’t even need to leave the house – it’s difficult to come up with an excuse not to do it (other than it’s too simple!).
- Furthermore, the plan calls for only 11 minutes of exercise per day.
- The 5BX plan is made up of six charts that are arranged in increasing difficulty order.
Routine Workout
The routine consists of five exercises that must be completed in 11 minutes. The level of difficulty increases as the game progresses. The first four exercises are calisthenics, while the last one is an aerobic exercise, as follows:
- Stretching
- Sit-up
- Back elongation
- Push-up
- Running erratically
The final exercise can be replaced with a walk or run.
If you feel stiff or sore, or if you become excessively breathless, ease up and slow your rate of progression. This is especially true for people in their 60s and 70s.
It may take 6 – 10 months or more of daily exercise to reach your recommended level, but once there, only three periods of exercise per week will keep you fit.
If you stop doing the 5BX regularly for any reason (illness, etc.) and want to restart, do not start at the level you had previously attained. Reduce the difficulty by several levels until you find one that you can complete without undue strain.
Disclaimer
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.
