Hask12
As far as the heart rate is concerned, it depends on what you are trying to accomplish. If you want to train your body to burn fat more effectively you would want to focus on extending duration gradually and working in a heart rate range of 100-130 bpm. If you are wanting to increase your aerobic capacity you have two options the standard 220-age and target heart rate=[(HRmax-HRrest)%]+HR rest. This is more conservative and has a heart rate variation of +/- 15 bpm depending on fitness level of the individual. Both could apply to your situation depending on the type of workout you want to do.