I know that my senior NCO's would support me if I made the decision to smoke a soldier for inappropriate actions, I just want to make sure that the soldier cannot make an IG complaint because they had to do some pushups.FM 7-22 section 5-15 says you are limited to 5 repetitions of 8 specific exercises. + Read More.
The cardio guidelines for improved fitness levels include performing your chosen cardio activity for 20-60 mins at an intensity of 60-90% maximal heart rate (220-age), 3-5 days a week. Build a solid cardio foundation first by training at an intensity of 60-75% maximal heart rate for 30-60 minutes.
You may have done the majority of the work, but how you treat your body in the minutes and hours after you exercise has a direct effect on muscle soreness, muscle strength and growth, and staying hydrated. Cool Down. After your last exercise, your workout is not over. The first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout.