Aerobic or anaerobic exercise?

Aerobic exercise: <60% of maximum heart rate, will burn sugar.
Aerobic exercise: 60-80% of maximum heart rate, will burn fat.
Anaerobic exercise: >80% of maximum heart rate, will burn, mainly glycogen.

What is your maximum heart rate?
Formula: 220 - (your age) . e.g. Your age: 40, your maximum heart rate=220-40=180 beat per minute (bpm)

To maintain aerobic exercise, you must maintain your heart rate during exercise between 60-80% of maximum heart rate, which is: 108 - 144 bpm.

Emmm..now you need heart rate monitor.....