Heart evaluate monitors are a great artefact to monitor the intensity of an exercise session. Generally the higher your hunch evaluate is, the harder you are working. This makes sense. If you are exercising hard, your muscles are producing a lot of energy and have a high energy demand. In order to get gas to the working muscles to help in the production of energy, the hunch must pump harder and faster. More blood circulates, transporting more gas to cells.

Heart evaluate is a good indicator of intensity.
Calculating Max Heart Rate

The general guideline given for calculating your max hunch evaluate is 220-your age. So if you are 20 eld old, (220-20), your max hunch evaluate should be around 200 beats per minute. This is a general guideline and this is some variation in this, so don't be concerned if you are exercising with a hunch evaluate monitor and notice your max hunch evaluate varies slightly to the calculation. The calculation is a guideline and not a hard and fast rule.
Heart Rate Zones

Now that you know your max hunch evaluate you can calculate at what intensity you would like to work at. Using the 20 year older example again, with a max hunch evaluate of 200bpm. You haw want to exercise at 50-70 of 200, and 70 of your max hunch evaluate haw be the artefact to go. This regularize can be set on your hunch evaluate monitor. This does not burn the most kilojoules, and haw not be the most effect method for weight loss, but that is a assorted debate.

Exercise over 85 cannot be sustained for very long.

So if you want to go for a long steady state run, your best bet is to program your hunch evaluate for a regularize lower than 85 is a good aerobic training zone.