The most accurate time to measure the static heart rate should be when you get up after a full rest (sleep). The static heart rate of people with good cardiopulmonary function is 55 beats/min, and that of people with poor cardiopulmonary function is 70 beats/min.

Cartesian formula: target heart rate ={(220- age)-static heart rate }× exercise intensity%+static heart rate.

From the effect and degree of sweating after exercise, you can judge whether the effect of your exercise has reached the effect of burning fat. In addition, stand on the weighing scale regularly and in time after exercise.