Our most sincere apologies for the delay but have FINALLY uploaded this title in improved quality. Please watch at the link below and thank you once more for your patience, you truly are the best audience! Wishing you and yours a very Happy New Year in advance, we hope you meet your physical fitness new year's resolutions, for "This it it, the rest is up to YOU!" 💪!!! ua-cam.com/video/BbB3IMmR9qk/v-deo.htmlsi=dXgUNoi4ngzCRYmc
I worked for a rancher who lived to be 102 and he swore by physical labor and not developing nasty habits like smoking. He worked in conservation core and was a veteran of ww2 pacific theater where he was on construction brigade. He was taken from this world via covid unfortunately
Thank you , I’m 65 and started this program so many years ago i don’t remember when . I have a psychology degree , not a psychologist by trade . To touch on what I feel is the most important part of this pamphlet . Don’t overdo , don’t move ahead , give it time and let yourself build over that time . I just applied the principles I learned from this pamphlet two people yesterday . I always tell the story of the Canadian Air Force preparation training . I started this as a child that was overweight . I’ve never been overweight again, I’ve trained my entire life . I truly feel this program is responsible . I found the psychology of this manual can be applied to every walk of life . Academic and physical like , take your time don’t rush and build overtime . You don’t burn out physically but more importantly mentally .Again these principles have helped me my entire life .
Also a psychology grad and couldn't agree more! Been doing these since Covid closed the gym and have never felt fitter - and saved myself £40 a month in gym fees! 😃
It works. My father was a Canadian Navy PTI, Chief of Staff at Cornwallis' P&RT school. He was sent to learn from the Royal Navy in Portsmouth for 3 years - how to physically train New Entries. They did far more than the 5BX of course, that was for the public - to get new entries into shape, having a large naval base that encompassed all sports from swimming to hockey, boxing, curling, climbing; they knew how to get flabby 18 year olds into top condition. I remember schoolmates who signed up in a state of obesity, at the end of one year you could hardly recognize them. We used to watch them do trapeze routines, over the Olympic sized swimming pool, two platforms 15' above the deck of the pool, and Dad tried to teach me. He could to flips and turns with incredible form, same on the trampoline. He could still do one-handed pushups at 65, and handstands with no problem. His heart was so healthy, they couldn't believe it when he was in hospital - stress later in life led to small strokes; and we didn't realize at the time how severe the PTSD was from being a ship's gunner for the entire war on the North Atlantic, firing at Uboats, and Luftwaffe. But - when the Liberal government amalgamated the forces in 1966 thanks to that idiot Paul Hellyer, who is STILL in the Senate getting paid, that training just went down the drain. They had a group of elite physical trainers, and they just trashed the whole thing. Armed forces aren't anywhere near as fit or disciplined as they were then. Some of the PTIs were in tears.
I used to do this when I lived in London, and had no real time to exercise. Then I joined a gym. Then I moved to the south of France and work from home and have just re-started. I had forgotten how much difference it makes. It really is very effective. I also walk my dog pretty thoroughly, but the exercises really make me feel better.
I discovered this a few days ago and I’m now doing the 5BX every morning with my colleagues whilst we’re all isolating at home during the Corona Virus pandemic. It’s awesome! Thanks for posting it. Some older relatives remember it so we might get them started on it too.
Glad to see you and the gang are enjoying it and please be sure to subscribe for more oldtimey goodness coming soon... Stay safe out there too, eh 😊!!!
We did this in the USAF back in the 60s. Years later the program was abandoned by all US military. I have no idea what is used today, but this was a demanding format.
Unfortunately today, they say so many come into the military so unfit, that they've dropped tons of exercise requirements.Shame.The research shows the AVERAGE women today(ages 15 to 24) weighs 25 to 40 pounds more than a man did in the 1960s..Im 69 and 5'11 weigh 200 still powerlifter natural and I still box..Boxing almost 50 years..Stay fit people..(I've never drank, smoked or took drugs and no medications)100 grams Collagen powder, 5,000 mgs powdered Vitamin C, Milk & Egg Powder(egg whites only) Fish, Turkey rarely ever beef, veggies..
Someone mentioned this in passing and I found this online. Thank you a million. It's just what I need with gyms closed as a result of coronavirus. It has really made a difference.
This is amazing. They're referring to pus-ups as a #4 exercise. It shows how amazingly far the public conscious has come in terms of recognizing fitness as an important part of a healthy life. 60 years ago at the start of the Atomic era and we can see here in this video the beginnings of of world that encourages the fitness of it's people, right at the start of the era of consumerism. It's so wonderful to look back and see how far we've come.
Thank you for posting this. A friend of my parents who was RAF & then RCAF introduced our family to this in the 1960's. I still have the original booklets he gave us (both the 5BX & XBX). Over the years on occasion I have followed it - most recently over COVID when my gym was shut down. It is a great programme.
This is awesome! Mental, spiritual, and physical goes hand in hand and awesome natural bodies and everybody was fit! Now technology has taken over and has control our life. I feel awesome every time I exercise, strong body = mind! 🤜🏾🤛🏾
I used to do these exercises and started doing the women's version again with good results while being inside isolating. Agree with a comment below that the sit ups are outdated, and not as protective as Pilates stomach work. The plan is a bit lame for age if you're already fit as it doesn't want you to go past certain charts. I have done the more advanced exercises but use low impact moves instead of feet leaving the ground and that works fine to get the heart rate up. A male friend with bad knees from many years of soccer does the same. Thanks for posting.
Thank you for stopping by to check out this awesome #5bx video we feel will make an excellent #quarantineworkout tool! As well, thank you to those of you all who have commented, truly appreciated! We apologize for the experimentally poor quality of this #16mm telecine and would like to ask if you would be interested that we reupload this same video in better 1080p picture quality :)? Please let us know in the comments below and hope you are all staying safe during these crazy times!
Hi "Canada 150 Archive", yes, I would really like you to upload this video in 1080p resolution. As a military pilot (retired), RCAF's fitness program for Canadians and especially for the "flight personnel" was way ahead of its time. Thank you for uploading these videos part of our Canadian heritage and preserving it for a younger generation(s). Ciao, L (Veteran).
Please upload a better quality video, or at least improve the audio. I want to try these out but it is very hard to keep listening to the scratchy sounding audio. Thanks for sharing this simple exercise routine. Once again proves that oldies are goodies.
very interesting! I was in the Canadian Airforce for 25 years and this is the first time I've ever heard of this! We had a fitness regimen that we followed but I've never heard of 5BX
First heard about this program when retired Boston Celtic John Havlicek was on a Boston radio sports show and said he used it for years, even after his playing career ended. I signed out a copy from the library and copied every page. Great program.
I love this video! Lol.. thank you for the laugh! Seriously… I love being fit! Thanks Kerwin Rae from Australia for making this info possible! I am going to go for it! I certainly have gotten out of shape with age and Covid… 25lbs later. It’s time to get it off and live healthier!
Thank you for the video 👍 Just heard it was Prince Philip's favourite daily exercise and we can sure see that it kept him healthy and vigorous all these years 😄🌹
If anyone knows about Russian weightlifting progressions, this will be familiar...but with ones own bodyweight. Like the 5bx book says, start easy and make easy steps...and soon what seemed impossible will be easy. Much better than the American way of blasting your body from the 1st workout on. Absolutely brilliant progressions.
Thank you so much for sharing your awesome input and letting us know you liked the video! And oh, you absolutely have one of the cutest YT account pix out there 👍❤👍!!!
Our regional high school in Australia, in the 1960s, started all (male) students on the 5BX program in our first year (Year 7). Later, as our fitness improved, other exercises were incorporated. They were good days.
We are very glad to hear you like it too, thanks for having chimed in with your gratitude, you truly made our day! Please make sure you subscribe so as not to miss more coming soon and also to help as grow, good sir... It will be an honor :)!!!
Just a lot of gimmick fitness routines posted online since the internet era, and fitness personalities that like to take credit for their system. The base military fitness routines from years past are probably the most stolen routines in the fitness industry.
I discovered this programme back in early 90 at university on small booklet it was offred to me As i was fan of sport i tried this till advanced stage for over years
I do a modified version of this. The full up/down stretch (which is great for the core), squats, pushups, crunches, straight leg-lifts. I do 10 reps of each. Fast. That's one set. I do 5 sets (50 reps of each). I do this first up in the morning and mid-afternoon at the gym. So it's 100 reps of everything daily. I don't like machines.
My dad used to have a copy of this pamphlet when I was a kid. I used to try to do the exercises. I was thinking recently about this plan and how it should make a comeback.
These are some basic exercise which are sufficient for good and healthy body. I did it I feel energetic better than abs exercise which make you exhausted
We sure love it too, Rob! Btw, if you're a fan of Canadian aviation, we have a very beautiful classic mini series coming soon, so please don't forget to subscribe so as not to miss out and help us out as well ;)!!!
Gonna actually start trying these tomorrow while I wait for my boxing gym to open again I have tried the straight legged sit ups and they absolutely kill my lower back
Hi James. With the straight leg sit-ups, start each session doing them slowly, on a carpeted floor with your shoes off. Try doing some leg warm-ups before you start: just a straight leg stretch to start off with. Another good exercise is to stand with your feet close together and touch your toes.
Pretty cool! I like how the program is scaleable to all fitness levels, it has a system of progression, and a time factor. This simple program could keep a person fit their whole life. Similar to the Marine Corps 3x Fitness Plan. Like I always say: "getting fit is simple, but not easy".
I've just gone back to doing these exercises after many years. One thing, though - the book that I am using (Penguin edition, which cost me 40p in the 1970s) has no recommendation for where I should stop: it only deals with juveniles up to the age of 60. Even if I don't reach the top of Chart 4 that my pencil marks show that I attained in my 20s, I reckon I could get to Chart 3, well above those idle youths of 45-49 who do as they're told and stop on Chart 2.
There is a forward in the copy I have. It says that women over 55 and men over 60 “may progress to a level which gives them a comfortable work-out without fatiguing them.” The wording is a bit silly, if you aren’t being fatigued you aren’t really working out. But at least they’ll let you progress as far as you feel comfortable. Being 45 they expect me to stop at a level that isn’t too challenging. Luckily the material is over six decades old, so I doubt the people that created it will be around to stop me from going further.
@@InformalGreeting you never know - if they did these exercises every day they may still be around - so long, as you say, that they ignore their own advice and fatigue themselves.
When I was in school about 45+ years ago, we did these exercises every day as a 10- to 15-minute warm-up to gym class. Do the schools still do this? If they don't it's little wonder that kids are unhealthy today.
WARNING for the sit-up exercises: stabilise your spine before you start by engaging your abs. As you begin to rise, if you feel any need to apply more effort first to one side and then the other, that’s evidence of a weakness in deep core muscles, so better leave these sit-ups out for the moment, and strengthen your core with hollow body holds.
@@FsimulatorX I am not sure which part of my warning is not clear, so i will write some detailed instructions for complete beginner. Apologies in advance if too longwinded. First Instructions for Hollow Body Hold: Lie down with legs outstretched, arms by your side. Relax your body completely. Take a few breaths. Now bring your arms behind you, letting them rest on the floor, keeping them as close to your ears as is comfortable, and begin to stretch your entire body. Keep stretching until you feel a few inches/centimeters taller! Now, from this stretched position, begin to engage your abdominal muscles by gently drawing your navel towards your spine, and your spine towards your navel. You want to feel that your entire midsection is slim and firm. You want to make sure that you keep your spine neutral (there should be a little space between your lower back and the floor) Very important: keep breathing evenly. You want to maintain tension in the abs, without letting your belly rise and fall. When you feel fatigue, relax completely, then re-engage the abs. Now for the hollow body hold. Stage 1: Keeping your abs engaged and your arms behind your head, lift both arms and let them hover. Keep breathing evenly. Keep your neck and face relaxed. Let your head rest on the floor. How does that feel? Too easy? If so... Stage 2. Keeping arms hovering and abs engaged, allow your head to lift. Keep your neck spine neutral, and face relaxed. Your neck muscles should not be working very hard here. If you feel neck strain, keep your head on the floor. Take a rest now, complete relaxation. Everything jelly. Stage 3: Abs engaged. Arms (and perhaps head) hovering. Keeping your spine neutral, press your buttocks to the floor and raise both legs a little and let them hover. Keep breathing evenly, keep the abs engaged. Rest when you need to, then go again. How does this feel? If you have ANY discomfort in your back, keep your legs on the floor, or raise only one leg at a time. It is very important that you not tolerate ANY back pain whilst training. Stage 4: Abs engaged. Spine neutral. Buttocks pressed to the floor. Arms and head and legs hovering. Let your legs move to the right, to the left, a little bit higher, lower, etc. Stage 5: Abs engaged. Spine neutral. Buttocks pressed to the floor. Arms and head and legs hovering. Bend both legs, so that thighs are vertical, lower legs horizontal, feet vertical. That's your starting position. then slowly extend one leg, draw it back to the starting position, extend the second leg, draw it back, etc. Keep going to fatigue, rest, go again. Sit up Instructions to follow.
@@FsimulatorX Ok, assuming that you have no difficulty performing all the stages of the Hollow Body Hold, you can progress to Sit Ups. Most important here also is that you not tolerate ANY back pain or discomfort beyond the pleasant discomfort of muscles working. My preferred starting position for sit ups: Arms clasped behind head so that head is resting comfortably. Neck spine neutral, no tension. Elbows as wide as possible. Abs engaged. Spine neutral (navel drawn towards spine, spine lifted towards navel; midsection slim and firm). Buttocks pressed into floor. Legs bent. Feet flat on the floor. Both legs touching, or hip width apart, your choice. To perform a sit up safely, you need to have the strength to raise your entire upper body without losing your abdominal hold, twisting your spine, or straining your neck. Pay attention to your elbows. If one elbow is inclined to lead, that is an indication that you are stronger on that side. Keep the elbows level. Pay attention to your back. Does your lower back want to press into the floor? Don't let it. Keep that little gap. Some people use a lumbar cushion; you can make one from a towel. Perform your sit ups slowly and smoothly. No momentum. No jerking. Keep breathing. Keep checking that your abs are engaged, this way you maintain an airbag effect that keeps your lumbar spine protected. When you feel fatigue, rest. That way you will never get injured or develop muscle imbalances. Good luck and best wishes. Thank you for making me think about exercise, I have been a couch potato for months now, total slob, gotta get moving again.
+RareEnigma™ We honestly don't know if they still do but don't doubt they wouldn't for its efficacy... Could we please have the pleasure of your subscription :)?
Not anymore, pretty much just a yearly fitness test after you're done your QL3s (trade training). This also depends on what trade you are and what base you're at
So glad to get all these awesome comments from our viewers, and as one who has taken the time to kindly chime in ever so informatively, could we please ask you not forget to subscribe? We promise to make it up to you with awesome content still to come to this channel :)!!!
yo sigo este metodo de entrenamiento, muy buenos resultados vine aqui a ver si hacia bien un ejercicio (ya vi que no) me da gusto leer comentarios positivos y mas de personas de mas años diciendo que es algo bueno para la longevidad, seguire con ello hasta el ultimo de mis dias.
Wow, thanks for sharing that with us! As well, we always appreciate new subscribers to help us grow, so please hit that subscribe button for us, please :)?
I just love the simplicity of this exercise. U can add handstand push-ups with this exercise routine when u can do 50 clap push-up. Although I will urge to do these five basic exercise only as in INDIA Karlai master teache only simple explosive push-ups and leg stomping drills only to prepare agile kalari fighters.
Question, if I go through a particular exercise before the allotted time, do I move on to the next or do more of that movement until time is up for it? For example, movement 1 on chart 1 D- has two moves in two minutes. Do I move on to movement two after two reps or do I keep doing movement 1 for the full two minutes? If I move on then does that mean I bank extra time for later movements?
Probably, in the first levels you will be able to do all the exercises in less minutes than the time established, like myself. If that is the case, you can move into the next exercise, you don't have to do more repetitions or wait until the time of that exercise is finished. For example, in chart 1, level D-, you have to to do 2 push ups with your knees on the floor in less than 1 minute. Of course, many people can do them in less than 10 seconds. So, if you finish before the minute have passed, you jump to the next exercise. This will be the case in the first and second chart, but, if you have patience and reach the higher charts, you will notice the difficulty to do all the exercises on time. What one should never do (And I recognize that this is a huge temptation for the newcomers who start the program with a good degree of physical fitness) is to jump levels and charts. If you start at the bottom, you should follow the path step by step without jumping many levels. I say this because I know cases of people who start directly into chart 5, for example, because they think that they are very fit and they find that they hurt their backs or other parts of the body. Even if you are pretty fit, you have to start in chart 1 level D-, because the body need to get use to the exercises. Specially straight-leg sit-ups and toe touches, which one should do them carefully. Do not strain, do not overdo. I hope this helps you in your journey with the 5BX fitness plan.
A product of the RCAF's Top Secret early genetic engineering experimental programme. But it, and he, were cancelled, along with the Avro Arrow. That's why they didn't make "Son of 5BX", though I'm told some of the story boards still exist.
Our most sincere apologies for the delay but have FINALLY uploaded this title in improved quality. Please watch at the link below and thank you once more for your patience, you truly are the best audience!
Wishing you and yours a very Happy New Year in advance, we hope you meet your physical fitness new year's resolutions, for "This it it, the rest is up to YOU!" 💪!!!
ua-cam.com/video/BbB3IMmR9qk/v-deo.htmlsi=dXgUNoi4ngzCRYmc
This dude was born for youtube...
Yea..and he is jeff cavalier at athleanx.com
not bad for a Canadian
@@doomslayer6six6 Grandfather ;)
Born 70 years too early though
Agree… I love the seriousness of his attitude and demeanor!
I just had a 99 year old man tell me this was the secret for his longevity. It kept him active and vital.
Prince Philip😂
I worked for a rancher who lived to be 102 and he swore by physical labor and not developing nasty habits like smoking. He worked in conservation core and was a veteran of ww2 pacific theater where he was on construction brigade. He was taken from this world via covid unfortunately
Presented by Howard Stark.
😂😂😂
Keep fit, stay alive.
AMEN 😁!!!
Cardio like elipticals during winter and biking during the fair weather seasons 😁!!!
They’ll be putting everyone in Matrix Pods pretty soon
Thank you , I’m 65 and started this program so many years ago i don’t remember when .
I have a psychology degree , not a psychologist by trade . To touch on what I feel is the most important part of this pamphlet . Don’t overdo , don’t move ahead , give it time and let yourself build over that time . I just applied the principles I learned from this pamphlet two people yesterday . I always tell the story of the Canadian Air Force preparation training . I started this as a child that was overweight . I’ve never been overweight again, I’ve trained my entire life . I truly feel this program is responsible . I found the psychology of this manual can be applied to every walk of life . Academic and physical like , take your time don’t rush and build overtime .
You don’t burn out physically but more importantly mentally .Again these principles have helped me my entire life .
Also a psychology grad and couldn't agree more! Been doing these since Covid closed the gym and have never felt fitter - and saved myself £40 a month in gym fees! 😃
It works. My father was a Canadian Navy PTI, Chief of Staff at Cornwallis' P&RT school. He was sent to learn from the Royal Navy in Portsmouth for 3 years - how to physically train New Entries.
They did far more than the 5BX of course, that was for the public - to get new entries into shape, having a large naval base that encompassed all sports from swimming to hockey, boxing, curling, climbing; they knew how to get flabby 18 year olds into top condition. I remember schoolmates who signed up in a state of obesity, at the end of one year you could hardly recognize them. We used to watch them do trapeze routines, over the Olympic sized swimming pool, two platforms 15' above the deck of the pool, and Dad tried to teach me. He could to flips and turns with incredible form, same on the trampoline. He could still do one-handed pushups at 65, and handstands with no problem. His heart was so healthy, they couldn't believe it when he was in hospital - stress later in life led to small strokes; and we didn't realize at the time how severe the PTSD was from being a ship's gunner for the entire war on the North Atlantic, firing at Uboats, and Luftwaffe.
But - when the Liberal government amalgamated the forces in 1966 thanks to that idiot Paul Hellyer, who is STILL in the Senate getting paid, that training just went down the drain. They had a group of elite physical trainers, and they just trashed the whole thing. Armed forces aren't anywhere near as fit or disciplined as they were then. Some of the PTIs were in tears.
@PompierCanadien . Nice one, a load his mom should have swallowed.
I used to do this when I lived in London, and had no real time to exercise. Then I joined a gym.
Then I moved to the south of France and work from home and have just re-started. I had forgotten how much difference it makes. It really is very effective. I also walk my dog pretty thoroughly, but the exercises really make me feel better.
+Bruce Rouffian I am very glad you enjoyed it and hope you please subscribe for more where that came from :D!!!
Hi Bruce, like yourself, I've rediscovered it after 40 years!! I'm fitter and half a stone lighter. The old ways are often the best.
This seems like jeff cavalier great grandfather
😂😂😂😂
Next time Jesse will give the intro.....
Yep without fake weights
@@Arnoldshah You beat me to it. Dam!:)
AHAHAAHAHAAJAH
Here after hearing Prince Philip has done these his whole life and passed them on to Charles and William!
I predict that the Queen who does no exercise will outlive him
Here after charles was diagnosed with cancer and the news said he will recover because of this haha
This hasn't aged well
@@dampwally611
I discovered this a few days ago and I’m now doing the 5BX every morning with my colleagues whilst we’re all isolating at home during the Corona Virus pandemic. It’s awesome! Thanks for posting it. Some older relatives remember it so we might get them started on it too.
Glad to see you and the gang are enjoying it and please be sure to subscribe for more oldtimey goodness coming soon... Stay safe out there too, eh 😊!!!
Rewelacja - jak w szkole!
Hi Flora. I'm doing it to. I lost 6 pounds in about 2 months so I'm well happy.
While I was in USAF Basic Training at Lackland AFB, TX in 1963, the 5BX plan of exercise was implemented. Great exercises.
We did this in the USAF back in the 60s. Years later the program was abandoned by all US military. I have no idea what is used today, but this was a demanding format.
How about that? That is so cool and thanks so very much for sharing!
Yes, my dad was in the USAF and did these, he gave me that booklet, I moved on to other routines, but I may do this again.
Unfortunately today, they say so many come into the military so unfit, that they've dropped tons of exercise requirements.Shame.The research shows the AVERAGE women today(ages 15 to 24) weighs 25 to 40 pounds more than a man did in the 1960s..Im 69 and 5'11 weigh 200 still powerlifter natural and I still box..Boxing almost 50 years..Stay fit people..(I've never drank, smoked or took drugs and no medications)100 grams Collagen powder, 5,000 mgs powdered Vitamin C, Milk & Egg Powder(egg whites only) Fish, Turkey rarely ever beef, veggies..
Someone mentioned this in passing and I found this online. Thank you a million. It's just what I need with gyms closed as a result of coronavirus. It has really made a difference.
Great !! I been doing RCAF for 40 y and got rid of back pains in ten days
RCAF cared a lot about health of their airmen like no other
This is amazing. They're referring to pus-ups as a #4 exercise. It shows how amazingly far the public conscious has come in terms of recognizing fitness as an important part of a healthy life. 60 years ago at the start of the Atomic era and we can see here in this video the beginnings of of world that encourages the fitness of it's people, right at the start of the era of consumerism. It's so wonderful to look back and see how far we've come.
Actually Eugene Sandow was doing push-ups back in the early 1900s
I went thru AF Basic in 1964 and got Healthy Ripped as a young Basic Airman. I still do them as well as other exercises daily.
Thanks!
Thank you so very much for sharing, it is an honor!
Thank you for posting this. A friend of my parents who was RAF & then RCAF introduced our family to this in the 1960's. I still have the original booklets he gave us (both the 5BX & XBX). Over the years on occasion I have followed it - most recently over COVID when my gym was shut down. It is a great programme.
Thank you very much for the kind words, motivation fodder to keep uploading!
This is awesome! Mental, spiritual, and physical goes hand in hand and awesome natural bodies and everybody was fit! Now technology has taken over and has control our life. I feel awesome every time I exercise, strong body = mind! 🤜🏾🤛🏾
That's fitness. Simple exercises and discipline. Today it is all advertising, steroids and fake butts. So sad.
Essential_Training GI back then fitness and health > muscle mass and aesthetics. Now the opposite is true
Steroid still require serious training
On point
@@dogdude259 serious training doesn't require steroids
@@sofoclispetrosjulyan1397 no but steroids require serious training
I used to do these exercises and started doing the women's version again with good results while being inside isolating. Agree with a comment below that the sit ups are outdated, and not as protective as Pilates stomach work.
The plan is a bit lame for age if you're already fit as it doesn't want you to go past certain charts. I have done the more advanced exercises but use low impact moves instead of feet leaving the ground and that works fine to get the heart rate up. A male friend with bad knees from many years of soccer does the same. Thanks for posting.
Thank you for stopping by to check out this awesome #5bx video we feel will make an excellent #quarantineworkout tool! As well, thank you to those of you all who have commented, truly appreciated! We apologize for the experimentally poor quality of this #16mm telecine and would like to ask if you would be interested that we reupload this same video in better 1080p picture quality :)? Please let us know in the comments below and hope you are all staying safe during these crazy times!
Hi "Canada 150 Archive", yes, I would really like you to upload this video in 1080p resolution. As a military pilot (retired), RCAF's fitness program for Canadians and especially for the "flight personnel" was way ahead of its time. Thank you for uploading these videos part of our Canadian heritage and preserving it for a younger generation(s). Ciao, L (Veteran).
Hi Canada 150 A.
Better quality video? YES pl
Thank you very much in advance.🤗☺️😘
Please upload a better quality video, or at least improve the audio. I want to try these out but it is very hard to keep listening to the scratchy sounding audio. Thanks for sharing this simple exercise routine. Once again proves that oldies are goodies.
Would it be possible to post a female version of this exercise, which I believe is called XBX? Thank you!
Is it possible to also provide a link to the charts in something like a pdf format? Thanks!
What a joy to discover this. It should be everywhere, especially in these times.
I wish I new this when I was five years old, I would’ve done better in life
People didn't hate themselves for being skinny back then. Being healthy was enough. 🤔
There is a difference between being skinny and fit.
@@oguzhanturkuzel8163 better skinny than obese
Women were more reasonable back then. Now they want the jacked tall Chad
@@oguzhanturkuzel8163 i said "healthy"
@@Retheraq as were men. We got corrupted too. (Not as much as women tho.)
Life in 5 simple words....Keep Fit And Stay Alive 💪🏾💪🏽💪🏾💪🏽
very interesting! I was in the Canadian Airforce for 25 years and this is the first time I've ever heard of this! We had a fitness regimen that we followed but I've never heard of 5BX
My sis was in the RCAF in the late 50's and I still have her booklet.
First heard about this program when retired Boston Celtic John Havlicek was on a Boston radio sports show and said he used it for years, even after his playing career ended. I signed out a copy from the library and copied every page. Great program.
omg, memories. My mom had this book but for women. They were good basic exercises!
This is how Canada was always able to defeat Godzilla
You know it, eh 👍🤣👍!!!
I love this video! Lol.. thank you for the laugh! Seriously… I love being fit! Thanks Kerwin Rae from Australia for making this info possible!
I am going to go for it! I certainly have gotten out of shape with age and Covid… 25lbs later. It’s time to get it off and live healthier!
This is it ....and the rest is up to you....Golden words
Comment of the day; thank you, kind sir 🙏!!!
It nice to know how things evolved, thanks to the internet and research these exercises are mastered and evolved.
Thank you for the video 👍
Just heard it was Prince Philip's favourite daily exercise and we can sure see that it kept him healthy and vigorous all these years 😄🌹
Thank you so so much for sharing that information, we cannot appreciate it enough and couldn't be gladder that you enjoyed it as well 😀!!!
If anyone knows about Russian weightlifting progressions, this will be familiar...but with ones own bodyweight. Like the 5bx book says, start easy and make easy steps...and soon what seemed impossible will be easy. Much better than the American way of blasting your body from the 1st workout on. Absolutely brilliant progressions.
Thank you so much for sharing your awesome input and letting us know you liked the video! And oh, you absolutely have one of the cutest YT account pix out there 👍❤👍!!!
I had this booklet when I was a kid!
My brother was in the USAF at about this time, and I remember him bringing this book home with him on leave. Very well thought out and easy to follow.
Our regional high school in Australia, in the 1960s, started all (male) students on the 5BX program in our first year (Year 7).
Later, as our fitness improved, other exercises were incorporated.
They were good days.
It's very effective, thanks for sharing this rare video.
We are very glad to hear you like it too, thanks for having chimed in with your gratitude, you truly made our day! Please make sure you subscribe so as not to miss more coming soon and also to help as grow, good sir... It will be an honor :)!!!
Still very effective at overall conditioning!
Why wouldn’t it be
Just a lot of gimmick fitness routines posted online since the internet era, and fitness personalities that like to take credit for their system. The base military fitness routines from years past are probably the most stolen routines in the fitness industry.
Defo
The speach here was truly the most motivating speach
This is so wholesome.
I discovered this programme back in early 90 at university on small booklet it was offred to me
As i was fan of sport i tried this till advanced stage for over years
Wonderful set of exercises. Have been doing them off and on for years. Love them.😘
Thank you for this awesome video.🤗☺️
the perfect mind in healthy body
EXCELLENT GOD BLESS THE R C A F PERSONNEL AMEN
Ay, thank yous for sharing... pretty cool video,well done.
11 minute workout
I do a modified version of this. The full up/down stretch (which is great for the core), squats, pushups, crunches, straight leg-lifts. I do 10 reps of each. Fast. That's one set. I do 5 sets (50 reps of each). I do this first up in the morning and mid-afternoon at the gym. So it's 100 reps of everything daily. I don't like machines.
Kind of like a micrworkout?
This looks great !!!
My dad used to have a copy of this pamphlet when I was a kid. I used to try to do the exercises. I was thinking recently about this plan and how it should make a comeback.
Excellent Video....👍
Amazing stuff! I know of many successful academics and business people with little spare time who swear by this plan.
thanks for posting
A great video , doesn't old , that's a full body program without iquipment .
So true especially during these times!!?
Great. Did this in High School!
The best natural excercise by humans
I have that exact same booklet, I used to do these when I was 14 y/o.
When this is more helpful than the modern video now
This is amazing! I want to be part of the Canadian Air Force
.. i sent 35c to the Queen's Printer Ottawa 4 years ago for a copy, but still not received the book... what a con!!
Jay Bee Sub n find out what happened to it :)?
You can download this. Just search for 5BX PDF.
I'm 60 and currently following this plan.
It works well!
:)
The booklet is free online
These are some basic exercise which are sufficient for good and healthy body. I did it I feel energetic better than abs exercise which make you exhausted
My right ear hated the audio.
Oh no, so sorry to hear as it is directly converted from the 16mm print to digital and is best watched sans earphones 😁!!!
@@Canada150Archive nvm... my right ear might not have liked it. But both my eyes sure did liked it!
It seems like a video from this year would work better with mono audio configuration. But content its pretty interesting
Nice shots of the Avro Canuck there
We sure love it too, Rob! Btw, if you're a fan of Canadian aviation, we have a very beautiful classic mini series coming soon, so please don't forget to subscribe so as not to miss out and help us out as well ;)!!!
I can do some of these already on an outstanding level! I'm working on my weaker areas.
Interesting sit•up variant, with hands flat on the ground & giving support. It helps alleviate the strain on the low back that sit•ups can produce
Los ejercicios empiezan en 5:30
English please
J T google translate pls
@@JT-xj1pg why?
Some of the best natural bodybuilder
Amen I have to start Chart 1 1st i will do all the chart
Thank u so much..this is what i needed
+Darnel Jamatia The pleasure is all ours, could we please have the honour of your subscription, good sir :)?
Keep fit & Stay alive..... got it..... sounds easy enough.....
That's it, old folks kewn better!
Gonna actually start trying these tomorrow while I wait for my boxing gym to open again I have tried the straight legged sit ups and they absolutely kill my lower back
Hope you find them helpful and thank you much for having chimed in!
Hi James. With the straight leg sit-ups, start each session doing them slowly, on a carpeted floor with your shoes off. Try doing some leg warm-ups before you start: just a straight leg stretch to start off with. Another good exercise is to stand with your feet close together and touch your toes.
@@willfoster2635 I will take these tips on board thank you mate
Wow so glad I found this thank you for posting❤omg I rember that book lol dont think you could find it today lol
Our pleasure, thanks for the kind words! P.S: please find an improved quality upload below 😁:
ua-cam.com/video/BbB3IMmR9qk/v-deo.htmlsi=MhyHjUHYn32yXl66
Pretty cool! I like how the program is scaleable to all fitness levels, it has a system of progression, and a time factor. This simple program could keep a person fit their whole life. Similar to the Marine Corps 3x Fitness Plan. Like I always say: "getting fit is simple, but not easy".
Yeah, and fun too. It's cut my drinking down to zero. I'm saving £300 a month!!
@@willfoster2635 I'm not giving up my wine. Guess I'll have to work harder:)
Have always loved this prgoram
vitamink3 So glad to hear and hope you subscribe so as to not miss more where that came from ;)!!!
I still have my 5BX booklet!
Im going to market this
I've just gone back to doing these exercises after many years. One thing, though - the book that I am using (Penguin edition, which cost me 40p in the 1970s) has no recommendation for where I should stop: it only deals with juveniles up to the age of 60. Even if I don't reach the top of Chart 4 that my pencil marks show that I attained in my 20s, I reckon I could get to Chart 3, well above those idle youths of 45-49 who do as they're told and stop on Chart 2.
There is a forward in the copy I have. It says that women over 55 and men over 60 “may progress to a level which gives them a comfortable work-out without fatiguing them.” The wording is a bit silly, if you aren’t being fatigued you aren’t really working out. But at least they’ll let you progress as far as you feel comfortable. Being 45 they expect me to stop at a level that isn’t too challenging. Luckily the material is over six decades old, so I doubt the people that created it will be around to stop me from going further.
@@InformalGreeting you never know - if they did these exercises every day they may still be around - so long, as you say, that they ignore their own advice and fatigue themselves.
Go forward man and feel the burn. I'm 58 and I'm up to the 45-49 level and going strong.
I'm never too tired to hold my hose.
I've taken this on to do for 30 consecutive days
SUPER!!! Hope it is being useful and please subscribe to help us grow n reach more 😊!!!
How did it go?
How did you go Ivan ?
Ivan ded
CMc poor Ivan, he never made it past chart 1 lol
When I was in school about 45+ years ago, we did these exercises every day as a 10- to 15-minute warm-up to gym class. Do the schools still do this? If they don't it's little wonder that kids are unhealthy today.
today, these exercises will be labelled racist and transphobic :D
I'm so envious of people living in the 40s and 50s everyone was so skinny back then
Rastioning in the U.K until '54 ( rest of Europe probably?), the years of hunger in Spain ( late entry into the Marshall plan).
fit not skinny
@@nrajdil you can be skinny and fit
@@eden20111 *naturally lean
GEORGE NOORY COAST TO COAST BROUGHT ME HERE!
WARNING for the sit-up exercises: stabilise your spine before you start by engaging your abs. As you begin to rise, if you feel any need to apply more effort first to one side and then the other, that’s evidence of a weakness in deep core muscles, so better leave these sit-ups out for the moment, and strengthen your core with hollow body holds.
What do you mean?
@@FsimulatorX I am not sure which part of my warning is not clear, so i will write some detailed instructions for complete beginner. Apologies in advance if too longwinded. First Instructions for Hollow Body Hold:
Lie down with legs outstretched, arms by your side.
Relax your body completely. Take a few breaths.
Now bring your arms behind you, letting them rest on the floor, keeping them as close to your ears as is comfortable, and begin to stretch your entire body.
Keep stretching until you feel a few inches/centimeters taller!
Now, from this stretched position, begin to engage your abdominal muscles by gently drawing your navel towards your spine, and your spine towards your navel. You want to feel that your entire midsection is slim and firm. You want to make sure that you keep your spine neutral (there should be a little space between your lower back and the floor)
Very important: keep breathing evenly. You want to maintain tension in the abs, without letting your belly rise and fall.
When you feel fatigue, relax completely, then re-engage the abs.
Now for the hollow body hold.
Stage 1: Keeping your abs engaged and your arms behind your head, lift both arms and let them hover. Keep breathing evenly. Keep your neck and face relaxed. Let your head rest on the floor. How does that feel? Too easy? If so...
Stage 2. Keeping arms hovering and abs engaged, allow your head to lift. Keep your neck spine neutral, and face relaxed. Your neck muscles should not be working very hard here. If you feel neck strain, keep your head on the floor. Take a rest now, complete relaxation. Everything jelly.
Stage 3: Abs engaged. Arms (and perhaps head) hovering. Keeping your spine neutral, press your buttocks to the floor and raise both legs a little and let them hover. Keep breathing evenly, keep the abs engaged. Rest when you need to, then go again. How does this feel? If you have ANY discomfort in your back, keep your legs on the floor, or raise only one leg at a time. It is very important that you not tolerate ANY back pain whilst training.
Stage 4: Abs engaged. Spine neutral. Buttocks pressed to the floor. Arms and head and legs hovering. Let your legs move to the right, to the left, a little bit higher, lower, etc.
Stage 5: Abs engaged. Spine neutral. Buttocks pressed to the floor. Arms and head and legs hovering. Bend both legs, so that thighs are vertical, lower legs horizontal, feet vertical. That's your starting position. then slowly extend one leg, draw it back to the starting position, extend the second leg, draw it back, etc. Keep going to fatigue, rest, go again.
Sit up Instructions to follow.
@@FsimulatorX Ok, assuming that you have no difficulty performing all the stages of the Hollow Body Hold, you can progress to Sit Ups.
Most important here also is that you not tolerate ANY back pain or discomfort beyond the pleasant discomfort of muscles working.
My preferred starting position for sit ups: Arms clasped behind head so that head is resting comfortably. Neck spine neutral, no tension. Elbows as wide as possible. Abs engaged. Spine neutral (navel drawn towards spine, spine lifted towards navel; midsection slim and firm). Buttocks pressed into floor. Legs bent. Feet flat on the floor. Both legs touching, or hip width apart, your choice.
To perform a sit up safely, you need to have the strength to raise your entire upper body without losing your abdominal hold, twisting your spine, or straining your neck.
Pay attention to your elbows. If one elbow is inclined to lead, that is an indication that you are stronger on that side. Keep the elbows level.
Pay attention to your back. Does your lower back want to press into the floor? Don't let it. Keep that little gap. Some people use a lumbar cushion; you can make one from a towel.
Perform your sit ups slowly and smoothly. No momentum. No jerking. Keep breathing. Keep checking that your abs are engaged, this way you maintain an airbag effect that keeps your lumbar spine protected.
When you feel fatigue, rest. That way you will never get injured or develop muscle imbalances.
Good luck and best wishes. Thank you for making me think about exercise, I have been a couch potato for months now, total slob, gotta get moving again.
5BX Booket: csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf
I give my thanks for sharing, my first time viewing this historical footage. I am curious does the Air Force continue these exercises in this year.
+RareEnigma™ We honestly don't know if they still do but don't doubt they wouldn't for its efficacy... Could we please have the pleasure of your subscription :)?
Wikipedia says they stopped doing it in 2008 as they found it was causing injuries.
Not anymore, pretty much just a yearly fitness test after you're done your QL3s (trade training). This also depends on what trade you are and what base you're at
So glad to get all these awesome comments from our viewers, and as one who has taken the time to kindly chime in ever so informatively, could we please ask you not forget to subscribe? We promise to make it up to you with awesome content still to come to this channel :)!!!
i used to prepare for Airforce P/T Tests & for My Boot Camp
Some of these exercises put a huge strain on the lower back. Probably better to find a safer alternative. Just a thought.
It's a good thought.
Pussy.
Who's here after reading online about Prince Charles' daily exercise regimen lol
Here in Dec 2024
yo sigo este metodo de entrenamiento, muy buenos resultados vine aqui a ver si hacia bien un ejercicio (ya vi que no) me da gusto leer comentarios positivos y mas de personas de mas años diciendo que es algo bueno para la longevidad, seguire con ello hasta el ultimo de mis dias.
I understand prince Phillip uses this every day, and is why his carriage is what it is.
Wow, thanks for sharing that with us! As well, we always appreciate new subscribers to help us grow, so please hit that subscribe button for us, please :)?
I believe the queen does as well, though she only does push-ups from the knees now.
I just love the simplicity of this exercise.
U can add handstand push-ups with this exercise routine when u can do 50 clap push-up.
Although I will urge to do these five basic exercise only as in INDIA Karlai master teache only simple explosive push-ups and leg stomping drills only to prepare agile kalari fighters.
I"m here because i read that this is King Philip's exercise everyday.
Prince, not King.
may i remake this film to song ?
Question, if I go through a particular exercise before the allotted time, do I move on to the next or do more of that movement until time is up for it? For example, movement 1 on chart 1 D- has two moves in two minutes. Do I move on to movement two after two reps or do I keep doing movement 1 for the full two minutes? If I move on then does that mean I bank extra time for later movements?
Probably, in the first levels you will be able to do all the exercises in less minutes than the time established, like myself. If that is the case, you can move into the next exercise, you don't have to do more repetitions or wait until the time of that exercise is finished. For example, in chart 1, level D-, you have to to do 2 push ups with your knees on the floor in less than 1 minute. Of course, many people can do them in less than 10 seconds. So, if you finish before the minute have passed, you jump to the next exercise. This will be the case in the first and second chart, but, if you have patience and reach the higher charts, you will notice the difficulty to do all the exercises on time.
What one should never do (And I recognize that this is a huge temptation for the newcomers who start the program with a good degree of physical fitness) is to jump levels and charts. If you start at the bottom, you should follow the path step by step without jumping many levels. I say this because I know cases of people who start directly into chart 5, for example, because they think that they are very fit and they find that they hurt their backs or other parts of the body. Even if you are pretty fit, you have to start in chart 1 level D-, because the body need to get use to the exercises. Specially straight-leg sit-ups and toe touches, which one should do them carefully. Do not strain, do not overdo.
I hope this helps you in your journey with the 5BX fitness plan.
After all the filming they drank boilermakers and smoked Mark Ten King Size cigarettes (unfiltered of course).
Thank you for making our weekend with this hilarious comment 🤣🤣🤣!!!
Oh don’t forget the prime rib. It can be done. Cheers!!!
It's true!
5:40 demonstration begins
Woof! That Air Force guy who narrates is HOT!
Hmm
Lol
Guessing that wasn’t by chance
Push-up guy at 7:49 🤗😎🤗
A product of the RCAF's Top Secret early genetic engineering experimental programme. But it, and he, were cancelled, along with the Avro Arrow. That's why they didn't make "Son of 5BX", though I'm told some of the story boards still exist.
That thumbnail... definitely thought that pilot's wingman was out.
Those people were really fit.