{"id":2906,"date":"2024-02-24T18:46:03","date_gmt":"2024-02-24T23:46:03","guid":{"rendered":"https:\/\/contactlistbuilder.com\/mjlipsey59\/?p=2906"},"modified":"2024-02-24T19:06:32","modified_gmt":"2024-02-25T00:06:32","slug":"one-step-two-step","status":"publish","type":"post","link":"https:\/\/contactlistbuilder.com\/mjlipsey59\/one-step-two-step\/","title":{"rendered":"One Step Two Step"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"One Step Two Step\" width=\"840\" height=\"473\" src=\"https:\/\/www.youtube.com\/embed\/t8qv2Pvl-WM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Greetings and Salutation from Michael The Traveling Trucker. Today I am looking at an exercise program that has helped many men and women. Let&#8217;s do this together and get fit and trim.<\/p>\n\n\n\n<p>Mention: <a href=\"http:\/\/www.fit450.com\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/www.fit450.com\/index.html<\/a><\/p>\n\n\n\n<p>Mention: <a href=\"https:\/\/pixabay.com\/images\/search\/exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pixabay.com\/images\/search\/exercise\/<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"220\" height=\"220\" src=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-16.png\" alt=\"\" class=\"wp-image-2911\" style=\"width:309px;height:auto\" srcset=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-16.png 220w, https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-16-150x150.png 150w\" sizes=\"auto, (max-width: 220px) 85vw, 220px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Royal Canadian<\/strong> <strong>Air Force Exercise Plans<\/strong>&nbsp;<strong>Program<\/strong>. This is just plain fun. Two plans were created by Dr. Bill Orban in the late 1950&#8217;s for&nbsp;the Royal Canadian Air Force&nbsp; . The&nbsp;<strong>5BX<\/strong>&nbsp;plan (Five Basic Exercises) was developed for men; a corresponding program was developed for women under the name&nbsp;<strong>XBX<\/strong>&nbsp;(Ten Basic Exercises) and the two plans were subsequently published together as one book, which was republished in 2016.<\/p>\n\n\n\n<p>5BX Plan: Stretching-sit-up- back extension-push-up- running in place. A walk or run may be substituted for the final exercise; the distances to be covered and the time to be taken are also specified in the plan.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-17.png\" alt=\"\" class=\"wp-image-2912\" style=\"width:333px;height:auto\" srcset=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-17.png 640w, https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-17-300x300.png 300w, https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-17-150x150.png 150w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 984px) 61vw, (max-width: 1362px) 45vw, 600px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>For a boost on your health along with the exercise, <a href=\"https:\/\/llpgpro.com\/k8ybncpj\" target=\"_blank\" rel=\"noreferrer noopener\">Click Here<\/a>.<\/p>\n\n\n\n<p>The first four exercises are primarily for flexibility; exercises 5-9 are primarily to improve muscle strength; and exercise 10 is to develop aerobic capacity:<\/p>\n\n\n\n<p>Toe touching, Knee raising, Lateral bending, Arm circling, Chest and leg raising, Side leg raising, Push-ups, Leg lifting, Running and jumping in place.<\/p>\n\n\n\n<p>The idea is that you perform these exercises for only&nbsp;<strong>11 minutes<\/strong>&nbsp;a day to achieve a reasonably high level of fitness. There are targets\/chart levels to aim for, (based upon age) and once you have reached your personal target, you only have to perform the exercises 3 times a week to maintain your level of fitness.<\/p>\n\n\n\n<p>Here is the complete list of age based targets.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age Group<\/strong><strong><\/strong><\/td><td><strong>Chart<\/strong><\/td><td><strong>Level<\/strong><\/td><\/tr><tr><td>6<\/td><td>1<\/td><td>B<\/td><\/tr><tr><td>7<\/td><td>1<\/td><td>A<\/td><\/tr><tr><td>8<\/td><td>2<\/td><td>D-<\/td><\/tr><tr><td>9<\/td><td>2<\/td><td>C-<\/td><\/tr><tr><td>10<\/td><td>2<\/td><td>B-<\/td><\/tr><tr><td>11<\/td><td>2<\/td><td>A-<\/td><\/tr><tr><td>12<\/td><td>3<\/td><td>D+<\/td><\/tr><tr><td>13<\/td><td>3<\/td><td>C+<\/td><\/tr><tr><td>14<\/td><td>3<\/td><td>B+<\/td><\/tr><tr><td>15<\/td><td>4<\/td><td>D-<\/td><\/tr><tr><td>16-17<\/td><td>4<\/td><td>C+<\/td><\/tr><tr><td>18-25<\/td><td>5<\/td><td>C<\/td><\/tr><tr><td>25-29<\/td><td>4<\/td><td>A+<\/td><\/tr><tr><td>30-34<\/td><td>4<\/td><td>C+<\/td><\/tr><tr><td>35-39<\/td><td>3<\/td><td>B<\/td><\/tr><tr><td>40-44<\/td><td>3<\/td><td>C<\/td><\/tr><tr><td>45-49<\/td><td>2<\/td><td>A+<\/td><\/tr><tr><td>50-60<\/td><td>2<\/td><td>C+<\/td><\/tr><tr><td>Champion Athletes<\/td><td>6<\/td><td>Any Level<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">When first looking at these exercises, it seems quite fanciful to suggest that anyone can get fit by just doing what initially appears to be so little. Try them for a week and you will see that Dr. Orban knew what he was talking about.<br><strong>How&nbsp;To&nbsp;Begin:<br><\/strong><br>Check your daily schedule and determine the time most convenient for you to do the exercises. It should be the same time each day.<br>Here are some suggested times:<br>before breakfast;<br>late morning or afternoon, at your place of employment;<br>after your regular recreational period;<br>in the evening just before you retire.<br>&nbsp;<br>Regardless of the time you choose&nbsp;<strong>START TODAY<\/strong><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"425\" height=\"640\" src=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-18.png\" alt=\"\" class=\"wp-image-2913\" style=\"width:259px;height:auto\" srcset=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-18.png 425w, https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/02\/image-18-199x300.png 199w\" sizes=\"auto, (max-width: 425px) 85vw, 425px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Maximum Rate of Progression through the Charts According to Age<\/strong><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>20 years or under, at least 1 day at each level<br>20-29 years, at least 2 days at each level<br>30-39 years, at least 4 days at each level<br>40-49 years, at least 7 days at each level<br>50-59 years, at least 8 days at each level<br>60 years and over, at least 10 days at each level<\/p>\n<\/blockquote>\n<\/blockquote>\n<\/blockquote>\n<\/blockquote>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>If you feel stiff or sore, or if you are unduly breathless at any time, ease up and slow down your rate or progression. This is particularly applicable to the older age groups.<\/p>\n\n\n\n<p><a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart1.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a> for more charts, Then <a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart2.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a>, Then <a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart3.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a>, <a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart4.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a>, <a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart5.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a>, <a href=\"http:\/\/www.fit450.com\/HTML\/5BX_chart6.html\" target=\"_blank\" rel=\"noreferrer noopener\">Click here<\/a>.<\/p>\n\n\n\n<p>Take your time, you aren&#8217;t in a race with anyone but yourself.<\/p>\n<\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"640\" src=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/01\/Michaels-pics-046-1.jpg\" alt=\"\" class=\"wp-image-2864\" style=\"width:165px;height:auto\" srcset=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/01\/Michaels-pics-046-1.jpg 480w, https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-content\/uploads\/sites\/57\/2024\/01\/Michaels-pics-046-1-225x300.jpg 225w\" sizes=\"auto, (max-width: 480px) 85vw, 480px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Greetings and Salutation from Michael The Traveling Trucker. Today I am looking at an exercise program that has helped many men and women. Let&#8217;s do this together and get fit and trim. Mention: http:\/\/www.fit450.com\/index.html Mention: https:\/\/pixabay.com\/images\/search\/exercise\/ Royal Canadian Air Force Exercise Plans&nbsp;Program. This is just plain fun. Two plans were created by Dr. Bill Orban &hellip; <a href=\"https:\/\/contactlistbuilder.com\/mjlipsey59\/one-step-two-step\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;One Step Two Step&#8221;<\/span><\/a><\/p>\n","protected":false},"author":35,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,29,1,32,27,4,43,28],"tags":[47,17,6,21,44,8,25],"class_list":["post-2906","post","type-post","status-publish","format-standard","hentry","category-positive","category-blogging","category-clblearning","category-family","category-mentoring-leadership","category-writing","category-teaching","category-words","tag-michaelthetravelingtrucker","tag-clb","tag-ctp","tag-ctptalk","tag-gln","tag-massivesuccess","tag-tl2ivm"],"_links":{"self":[{"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/posts\/2906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/comments?post=2906"}],"version-history":[{"count":0,"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/posts\/2906\/revisions"}],"wp:attachment":[{"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/media?parent=2906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/categories?post=2906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/contactlistbuilder.com\/mjlipsey59\/wp-json\/wp\/v2\/tags?post=2906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}