11 Minutes

Ray E · Post by **Ray E** » Wed Dec 04, 2013 2:25 am

Not sure exactly where this belongs, but it's a link to an 11 minute Royal Canadian Air Force exercise routine that fits right in to the moderation theme. This may have been posted years ago, but I don't remember. My college roommate's dad did this routine almost every day as long as he could remember and his dad looked to be in great shape.

Anyway, hope people find this worthwhile!

http://gregsadetsky.com/_files/5bx-plan.pdf

oolala53 · Post by **oolala53** » Wed Dec 04, 2013 4:44 am

Thank you for posting this. I like having a variety of these combinations in my pocket.

wosnes · Post by **wosnes** » Wed Dec 04, 2013 9:32 am

I remember that, or some variation of that, from the 1960s.

Jethro · Post by **Jethro** » Sun Dec 08, 2013 12:20 pm

Here is a better plan in my opinion that'll take no more than 3-5 minutes 2-5 times per week:

Basic

http://www.youtube.com/watch?v=79JbPCsz ... re=related

Advanced

http://www.youtube.com/watch?v=rlaGJ-UG ... ure=relmfu

These workouts are to get in shape, not to become a bodybuilder.

oolala53 · Post by **oolala53** » Sun Dec 08, 2013 9:27 pm

I'm pretty sure that trainer does not recommend doing the exercises every day, more like once or twice a week. When I'm consistent, I make Mondays and Thursdays my "long hold" days.

Over43 · Post by **Over43** » Mon Dec 09, 2013 3:56 am

I have heard about the RCAF workout for many years, but had never taken a look. Thanks for posting.

Ray E · Post by **Ray E** » Mon Dec 09, 2013 3:03 pm

Reading this they want you to do the exercises every day unless you feel sore, tired, sick, etc. It's only 11 minutes and if you work up from the lowest level, it will never become too difficult until you get your personal potential. Seems to fit in with the 14 minutes of "something."

oolala53 · Post by **oolala53** » Tue Dec 10, 2013 3:10 am

I was talking about the exercises that Jethro listed which involve long holds.

I think 11 minutes of anything would be a great addition for most people.

Jethro · Post by **Jethro** » Tue Dec 10, 2013 9:16 pm

Ray E wrote:Reading this they want you to do the exercises every day unless you feel sore, tired, sick, etc. It's only 11 minutes and if you work up from the lowest level, it will never become too difficult until you get your personal potential. Seems to fit in with the 14 minutes of "something."

The exercises I listed above are a form of isometrics.

According to the trainer and based on my own experience they will yield great results if you maintain the holds for 90 seconds or more.

I'm up to 100 seconds on each right now, twice a week, and my functional strength and endurance have improved dramatically for my usual needs: lifting groceries, boxes and furniture and taking long walks with my wife at the mall.

There is nothing wrong with the RCAF routine, but this one meets my needs in much less time.

However, my goal is not to look like a roided bodybuilder. Just like a normal guy.

Ray E · Post by **Ray E** » Thu Dec 12, 2013 8:45 pm

Gotcha. I thought you were referring to the RCAF routine. Isometrics are great from what I've read and don't take much time either.