To conduct the proper aerobic workout, you must get your heart rate to your target heart range and stay there for 20 or more minutes at a time. This must be done at least three days a week if you want to have a healthy heart if you want to burn fat.

Determining Your Target Heart Rate

Subtract your age from 220. This is your Maximum Heart Rate in beats per minute. Multiply your maximum heart rate by 0.85. This is your Maximum Target Heart Rate in beats per minute. Multiply your maximum heart rate by 0.50. This is your Minimum Target Heart Rate in beats per minute.

How to use these numbers

During workouts, you should periodically check your current heart rate. To do this, find your pulse on your wrist or neck, count the number of times your heart beats in six seconds then multiply by ten. This is your current heart rate.

During your workout you should try to keep your current heart rate between your minimum and maximum target heart rates. If your current heart rate falls below your minimum target heart rate, increase the intensity of your exercise. If your current heart rate goes over your maximum target heart rate you should slow the rate of your exercise.