If you want to get rid of the fat, you don't have to melt in a sweat. The harder the body gets loaded, less fat it burns. The best way to determine your body's ideal load is to watch heartbeat.

Provide yourself with a heart rate meter. It will watch over your heart rate and reminds you when you are over your capability and also if your heartbeat is too low.

For approximate orientation:

If your pulse in a rest is 59 beats a minute:

* the highest pulse when exercising at the age of 20 to 39 is: 140
* the highest pulse when exercising at the age of 40 to 49 is: 135