Hello and thanks in advance for your advice.
I purchased a heart rate monitor (polar) yesterday, and had some fun with it today, but now I'm confused on how to know my target training zones.
I'm 33, rounding it out to make my max heart rate, in theory, 185-190.

I walked to the gym, which was a rate 130-140 depending on speed (20 minutes walk; I walk pretty fast).

I hopped on the treadmill, and ran 50 minutes at 6 mph, and my heart rate fluctuated between 160-170. I find 6mph a comfortable jog for that length of time and had no trouble maintaining the speed.

I then decided to run some sprints, which I typically do at 10mph. My heart rate went up to 185 and I could maintain that speed for 30 seconds or so (typically I can do it for longer and faster, but I just ran 5 miles....). I know I could, if I wanted to, push myself harder, as I didn't feel totally burnt out after the sprint. In other words, I can push my heart rate above its theoretical maximum; probably up to 200.

So, my question to you experts is, I know that the max HR is only an estimate, but what is the best way now for me to determine my ideal training zones for fat loss, aerobic training, and anaerobic training? Should I still "guess" my max HR is 190, or should I guess it is higher, or should I combine my actual HR with a perceived rate of exertion scale? Or should I shut up and just run? I am trying to lose weight, decrease my recovery time, and increase both my aerobic and anaerobic capabilities (not all at the same time, in different workouts!)...

Cheers

p.s. I'll try to remember to get my resting HR tomorrow a.m.

In general, the HR formula estimates are fairly accurate.
Of note, a lot of people who haven't been monitoring their heart rates realize that to work at a HR of 65-70%, you're basically fast-walking...or at least it seems that way since it's slow.

If you think the numbers seem pretty off, do what I do -
Run at a leisurely pace (where you can carry on a light conversation), measure your HR - this is your LISS level
Then run at a moderately fast pace (difficult to say more than a few words at a time) - this is your MISS level
Then run all-out sprint (perhaps even on a hill) - this is your anaerobic/High intensity/max HR level

Use these numbers then as your guide and give youself a error range of -5 to +5 (round up/down as necessary). Then, as your exercise tolerance improves, redo this to recalculate HR zones. Some HR monitors do this for you - they make you run for 5 minute intervals at varying levels of effort and give you a HR zone at the end.

In general, the HR formula estimates are fairly accurate.
Of note, a lot of people who haven't been monitoring their heart rates realize that to work at a HR of 65-70%, you're basically fast-walking...or at least it seems that way since it's slow.

I disagree with the first sentence here - for most people, the MHR formula estimates can be 20+bpm off. The only way to really get your MHR number would be to do a test to find out (thorough warm-up; 3mins hard; 1min rest; 3mins flat out - check the highest number your HRM hits... you'll have to keep an eye on your watch if it does not store highest HR). Also, MHR varies with different exercises (you'll hit your true max with running, but might not be able to get that high with swimming).

But it's definitely true that many people are unaware of just how easy (and slow in the beginning) 65-70%MHR feels. This is because most people just starting out with a HRM is not aerobically trained very well - speed at 65-70%MHR will get faster over time but will remain just as easy feeling as when you begin.

One thing to note, however, is that you will not be able to hit your aerobic max if you are also focusing on our anaerobic capabilities. To be at your very best aerobiocally you need to put in a couple of months of base training (staying below 70%MHR/HRR for the fast majority of your runs, maybe allowing up to 80%MHR/HRR on your long runs - and doing at least an hour of running a day... if running is your chosen sport!) before adding in some more anaerobic work.

Also, I'd suggest working with your Heart Rate Reserve, rather than using a percentage of your MHR, as HRR is more accurate.

Thanks for the advice. I'll try with HRR cheers.