5BX Plan Image (S.C.U.B.A.) Many divers including myself are no longer spring chickens. We need to maintain some reasonable fitness to carry those tanks and survive that long surface swim back to the dive boat. Developed by Dr. Bill Orban for the Royal Canadian Air Force (RCAF), the 5BX (Five Basic Exercises) Plan is an exercise programme you can use at home to keep fit when you are not diving. Before starting any exercise programme, see your doctor. S.C.U.B.A. is not responsible for your injuries or your death should they occur while you are using the 5BX Plan. The 5BX Plan and the exercises are widely available on the internet. Use the exercises at your own risk. Modify the exercises to suit your physical abilities and disabilities. As always, if it hurts, DO NOT DO IT. To keep track of your progress, feel free to copy, download and distribute the charts. For added encouragement and fun, have your dive buddy or dive buddies join you. Good luck. Images by P.J. Carey.

R.C.A.F 5BX Plan - Chart 1

Use the above Chart to keep track of your progress. Start at the bottom even if you feel fit to start higher. Trust me, you will be glad you did. Note: 1 mile = 1.609344 kilometers.

If you are stiff or sore, or 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. Choose to walk or run. You do not have to do both. Feel free to substitute cycling and swimming into your exercise programme. Adjust distance and times. Chart 1 is available for download as a PDF if you click here. Enjoy.

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R.C.A.F. 5BX Plan - Chart 2

Use the above Chart 2 to keep track of your progress. Progress to the next level only after you can complete the required movements at your present level in 11 minutes. If you find yourself at a plateau, stick with it. You will eventually move ahead. Continue to progress upwards until you reach the level for your age group.

Chart 2 is available for download as a PDF if you click here. Enjoy.

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R.C.A.F. 5BX Plan - Chart 3

Use the above Chart 3 to keep track of your progress. For diversity, occasionally substitute an exercise from the previous chart. Occasionally substitute skating, cycling or swimming for running and walking. You will have to adjust your times accordingly.

Chart 3 is available for download as a PDF if you click here. Enjoy.

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R.C.A.F. 5BX Plan - Chart 4

Use the above Chart 4 to keep track of your progress. If you feel able to move further through the charts than your Physical Capacity level, by all means do so. If, on the contrary, you experience great difficulty in approaching this level you should stop at a level which you feel to be within your capability. Use the goals as guidelines, and apply them with common sense.

Chart 4 is available for download as a PDF if you click here. There are two more Charts, but they are reserved for young Flying Crews and Champion Athletes. Contact S.C.U.B.A at va3wet@gmail.com for copies if you would like a challenge. Cheers and have fun getting into shape.

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