King Charles, the British monarch, has been following an 11-minute Royal Canadian Air Force exercise plan called the 5BX after his cancer diagnosis. The UK royal is known for being a fitness enthusiast and walks for a significant amount of time daily and also exercises.
A report by news agency India Today said if King Charles continues this routine it could help him keep his health intact.
The 5BX does not need gym equipment and can be done indoors. “The scheme is not dependent on elaborate facilities or equipment. The exercises require only 11 minutes a day and can be done in your bedroom or beside your bed in the barracks,” the 5BX plan booklet says.
The plan was designed by Dr Bill Orban in the 1950s to keep pilots in shape and is also known as the Royal Canadian Air Force exercise plan. The plan entails a series of exercises and consists of 6 charts arranged in progression.
Each chart consists of five exercises and has a given time limit and order of exercises. The exercises become slightly difficult as they progress and become slightly difficult. Each chart has an age group. Each chart maintains a walking time and running that accompanies the exercises.
What Do These Exercises Look Like?
The 5BX plan comprises five exercises:
Forward Bend and Back Stretch: Stand with feet apart, arms stretched overhead, bend forward to touch the floor, then stretch up and bend backward. Repeat for 2 minutes.
Sit-ups: Lie on back, feet apart, arms at sides, sit up with slight knee bend for one minute.
Leg Raises: Lie on front, raise head and one leg straight, alternating legs, thighs lifting above palms, for one minute.
Push-ups: From push-up position, lower body until chest touches ground, then lift back up, for one minute.
Running on the Spot: Run, counting steps with left foot, with 10 astride or scissor jumps every 75 steps.
Following the 5BX plan will lead to increased muscle strength, flexibility, speed response and better cardiovascular health.
Comments
0 comment