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.
There's no need to start off immediately with 30 to 60 minutes of exercise daily. Anyone who hasn't exercised in a while or isn't in good shape should start off slowly to avoid injuries or discouragement. It is important to begin with only as much exercise as is comfortable, even if it's just five or 10 minutes.