Answers:
Dammit...the answer above me stole my thunder..rofl..
Concise and straight to the point, follow that guidance and you'll see the dividends start to discharge stale earlier you know it.
~jaz~
for maximum solid burn, you should continue your workouts around 60-70 percent of your maximum heart rate. You heart rate can be made high or lower by adjust any speed or resistance or both. You should mix it up and do some low resistance faster workouts, and some difficult resistance slower workouts. The sort will help out maintain you from reaching a plateau.