Program FAQ

Why the changes to the popular 5BX program? The original 5Bx program was a good exercise program that was created in the 1950's by Bill Orban and the Canadian air force. The 5BX program sold over 20 million copies between the 1950's 1980's and at this stage a lot of people were saying that the exercises were not safe to use. We have based the Goodbye Couch! Fitness exercise program on the original program changing the potential dangerous exercises and instead of doing as many repetitions in a minute we have changed it to total repetitions in a row. We have created and changed exercises to be more effective and safer. We have also suggested that you do the cardio exercises first rather than last.

Why do cardio first? You do cardio first so that your muscles warm up and prepare your muscles for the exercises. It gets the blood flowing and prevents you from injuries.

Can I start at any level? We would recommend that everybody starts at the basic level of Chart 1, level D and slowly progress your way up through the levels as your fitness and strength levels improve, progress through the levels following the recommendations for your age groups regarding to number of days on each level, this way your body has time to adjust to the exercise program. This program uses the principle of overload which is one of the principles of fitness which slowly increases the difficulty of the exercises.

Is the Goodbye Couch! Fitness suited to all needs? The program is suited for the average person to gain fitness, strength and well being. It is not recommended for body builders, pregnant women or fast weight loss.

Can I do different levels for different exercises? It is important to follow the exercise levels so that you get a balance between all muscle groups and cardiovascular fitness

Why is there stretches in this program? It's very important to stretch the muscles used in the program at the end of each time you do these exercises to increase flexibility through out your muscles, to reduce stiffness which will reduce lactic acid build up in your muscles and it will reduce soreness

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Who long will the program take to complete? Depending on your fitness levels, this program should take 15 -20 minutes to complete, on top of your cardio

What benefits will you achieve from doing this program? You will increase cardio respiratory fitness, increase muscle and bone strength in upper and lower body, increase strength in abdominal and back area, increase energy levels, and it will help prevent conditions such as osteoarthritis, heart disease, diabetes and increase flexibility.

How do I start? You need to start at chart 1, level D. Follow the walking or running chart and try and complete 1 kilometre distance in the designated time, then do exercises 1 5. Once this level is completed then you move onto the next level, the next day

What can I do for cardio if I can't walk or run? Stationary bike, road bike, mountain bike, cross trainer machine (elliptical trainer), rowing machine, swimming

How often should I complete this program to achieve maximum results? The more you put into this program, the more you will get out of it. If you do this program 1 - 2 times a week, you will get minimum results, but if you do it daily, you will get maximum results

Do I need any special equipment to follow this program? This exercise program is design that you don't need any special equipment. You can do it anywhere, at any time, hotel room, home, lunch break, etc

Should I eat before or after exercise? You should eat after exercise. It's important not to eat before exercise as this may cause you to feel sick. You have just burnt a lot of energy by doing exercise so it's very important to refuel your body with good, healthy, wholesome foods. Is there a ladies program? There was an XBX program similar to 5BX. Goodbye Couch! Fitness has been designed to suit both men and women (except those who are pregnant). We are looking to add a 'ladies' perspective to the exercises on our next reprint.

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