King Charles’ morning habits have long been the subject of speculation. According to Prince Harry’s autobiography, Spare, his father likes to do handstands in his underwear.
However, there is another secret behind the monarch’s slim stature. It’s an exercise regimen devised by the Royal Canadian Air Force that can be completed in just 11 minutes a day.
It seems that it supported the king admirably. Not only has the King looked healthy for 76 years, he has also been able to resume royal duties while undergoing chemotherapy for cancer.
Prince Charles’ former press secretary Julian Payne recently revealed that the king has been starting his day with training “for many years” and that he is “very strong and qualified for a man of his age”. He added that there is.
The exercise plan championed by the King was put together in the late 1950s by Canadian fitness pioneer and civil servant Dr. Bill Orban, who was given the task of creating a training plan for out-of-shape pilots. of these, one-third were considered unhealthy. suitable for flying.
His subsequent “5BX”, or five basic exercise plan, was based on the theory that it was quality, not quantity, that mattered. And when it was first released in booklet form, it was such a huge hit that it sold over 23 million copies. copy.
The guiding principle is that five basic exercises: four for flexibility and strength (stretching, sit-ups, push-ups, back extensions) and one for aerobic fitness (running in place). It’s something you can do anywhere in a small space. And without any equipment (ideal for pilots and, of course, busy kings).
But can 65-year-old workouts, especially very short workouts, really save you money these days when you have to compete with so many modern fitness methods?
The King began the day with the Five Basic Exercises (5BX) program developed over the years by the Royal Canadian Air Force.
Experts believe it’s possible, and science supports the idea that even a few minutes of exercise each day can help.
A recent study by researchers from University College London and the University of Sydney published in the journal Circulation found that adding just 5 minutes a day of activity that increases your heart rate can lower blood pressure and protect against cardiovascular disease. It became clear that it could be done.
The selling point of the 5BX workout is that it “trains the whole body, is progressive, and can be done anywhere without specific weights or machines, so there is no barrier to entry and anyone can do it.” says sports expert Liam Grimley. Scientist and personal trainer.
So what exactly is involved?
“The plan consists of two minutes touching your toes and one minute each of sit-ups and back extensions.” [lying on your front, raising your legs and head off the floor]push-ups – then jog in place for 6 minutes, doing 10 reps of activities like scissor jumps in between. In a scissor jump, you stand with your right leg and left arm out in front of you, then jump and squat while reversing your position. Jumping: Jumping up from a squatting position.
“This is a really great plan with a simple diagram, and that’s why it’s lasted so long,” Grimley says.
Touching your toes increases your heart rate and prepares your body for more intense exercise.
“We may also warm up the tissue to avoid muscle damage,” Grimley added. “Sit-ups, back extensions, and push-ups are all examples of exercises that use your own body weight to improve strength.”
Sports scientist and personal trainer Liam Grimley says this 11-minute routine “can be done anywhere without the use of specific weights or machines, so anyone can do it.”
Building muscle this way has its own advantages over using gym equipment, says personal trainer and former police boxing champion. michael barr.
“Using your own body weight, such as squats, push-ups, and pull-ups, is safer and more efficient than using gym equipment.
“You’re working within your limits, so there’s less risk of injury.”
For the last 6 minutes of your jog, do a high-intensity interval training (HIIT)-style exercise, such as scissor jumps or squat jumps (drop down and jump up so your thighs are at a 90-degree angle to the floor) every 75 steps. are scattered throughout. ), build cardiovascular fitness and stamina.
The 5BX routine has six different stages, with each exercise becoming progressively more difficult.
For example, in Stage 1, sit-ups are performed with your head and shoulders off the floor, and push-ups are performed with your knees on the floor.
By stage 4, it’s all down to toe-touch sit-ups and push-ups with hands wide out to the sides.
And each stage has stages in terms of number of repetitions. For example, in stage 1, you start with 2 push-ups and work your way up to 13 before moving on to the next level.
The 5BX routine has six distinct stages, put together by fitness pioneer Dr. Bill Orban in the late 1950s, and includes progressively more difficult modifications to each exercise (file image)
Naturally, there are rules in daily life in the military. Everyone, from young people to flight crew, starts at the bottom of the chart, regardless of fitness (the authors are keen to ensure that no one gets sore).
How quickly you progress through the levels depends on your age. If you’re over 60, we recommend taking it slow and spending at least 10 days on each level.
Don’t be fooled by how easy it feels at first, says Grimley. “It becomes very difficult.”
Still, many fitness experts believe it’s the perfect workout for anyone, especially those short on time.
“Doing this over a long period of time will improve your stamina and muscular endurance, which will help protect your spine and protect you from falls,” says Sergeant John Fleming, a personal training instructor with the Royal Regiment of Scotland.
“Fitness has evolved since the 1950s, but this routine is great because it’s rooted in the functional fitness required of soldiers and members of the military: the strong bodies needed to carry heavy loads overhead. It’s about developing the trunk and the ability to get down and get in and out of floors and tight spaces quickly.
“The key is mobility, flexibility and cardiovascular fitness.”
For Baah, the compounding effect of doing it consistently is what makes it work. “And mentally, it’s easier to get your mind moving if you just do 11 minutes every day.”
Over the course of a week, this equates to 77 minutes. This is the amount of vigorous exercise recommended by the NHS.
Sergeant Fleming said: “If you’re starting from scratch, following this program will definitely improve your cardiovascular health.”
However, he recommends adding more activities to your day, as he says: “For example, it is well documented that the King is an avid walker, meaning he is not limited to a 5BX plan. There is.”
