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After further research and testing involving over 600 volunteers, he produced a program with ten basic exercises (XBX) for women that required twelve minutes to complete. [7] The programs proved popular with civilians. A U.S. edition was published in 1962 under the title Royal Canadian Air Force Exercise Plans For Physical Fitness. [8]
Secondly, the plans only required 11 minutes (for men) or 12 minutes (for women) per day to be spent on the exercises. [2] While studying the effect of exercise at the University of Illinois in the 1950s, Orban noticed when testing oxygen intake that long periods of exercise did not necessarily lead to significant improvement.
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The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury. [8]
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