Well, first you need to find out your maximum heart rate. This can be calculated by subtracting your age from 220. So your maximum heart rate is 183.
For warming up, you need your heart rate to be around 50-60% of your maximum rate. So around 92 bpm.
For Fat Burning, 60-70% which is around 109 bpm.
For Endurance, it's 70-80% which is around 128 bpm.
And for Performance it's 80-90%. Which is around 146 bpm.
Of course these are VERY general guidlines, and it differs from person to person. Talk to your physician first, and know what heart rate is safe for you. There are also plenty of calculators online that might give you more accurate results. Here's one: http://www.stevenscreek.com/goodies/hr.shtml
Hope this helps
Weight Lost: 24.4lbs