hey guys well Im goin to boot camp in a while well I just started workin out, wow it feels real good when your done, walking about 3 miles a day each week i will increase that, then go jogging, then finally running i also use a rowing machine i have in my house not much you just pull against a fixed pressure and it works out your arms, well im wondering I dont wanna over do it, and get sore what do you guys reccomend? about 15 min and progress on that?