My main motivation for getting in shape was realizing about a year back that I was starting to avoid social events because if they involved a lot of walking/exertion. Since the start of the year I've lost a significant amount of weight and vastly improved my general fitness, getting to the point where I now enjoy walking again and try to fit in at least an hour a day.

I started by just walking to work (15 minute walk) and built that up to at least an hour a day, when that started to become easy, I bought myself an elliptical (early June). Since then I've been using it at least once every day but wondering how effective my technique is. I typically walk about 4 miles in an hour but when I get on the elliptical I find it hard to take it slowly and I'm currently hitting just over 7mph, with a typical session now lasting about half an hour (from 5-10 minutes at the start). My heart rate builds up to about 140 quickly, rising to 160 after about 5-10 minutes, stays at that level for most of the session and maxes out towards the end.

Anyway, my question is should I force myself to stick to 65-75% of my maximum heart rate or should I continue pushing myself? I know 65-75% is best of fat loss but what is best for building enough endurance to make the cardio worthwhile?

I think that from a fitness perspective you want to push yourself as hard as you can for as long as you can :)

I think that from a fitness perspective you want to push yourself as hard as you can for as long as you can :)

Sounds good to me, seems most of the things I've read recently mention sticking to 65-75%, so was wondering if what I was doing was counter-productive. As my fitness improves I plan to stick to 65-75 just want to get to a decent level first.

Sounds good to me, seems most of the things I've read recently mention sticking to 65-75%, so was wondering if what I was doing was counter-productive. As my fitness improves I plan to stick to 65-75 just want to get to a decent level first.

65-75% is the optimal range for fat loss. It doesn't have much to do with your endurance.

Endurance is your ability to sustain a level of exercise. The best way to increase this ability is to go longer and longer. As long as you keep the same pace it doesn't matter whether this is a length of time or distance. After you've reached a distance or time you are happy with sustaining, increase your speed and start over again.

Jogging 7 MPH for 3 miles, 3.25 miles, 3.5 miles, 3.75 miles, 4 miles, etc.
Jogging 8 MPH for 3 miles, 3.25 miles, 3.5 miles, 3.75 miles, 4 miles, etc.

or

Jogging 7 MPH for 25 minutes, 30 minutes, 35 minutes, 40 minutes, etc.
Jogging 8 MPH for 25 minutes, 30 minutes, 35 minutes, 40 minutes, etc.

To increase your speed and ability to use and deliver oxygen, you need to work at a faster pace at intervals. (HIIT style.)

Sprinting 100 meters, walking 100 meters, repeat x times.

or

Sprinting 10 seconds, walking 45 seconds, repeat x times.

or

Sprinting 100 meters, walking 45 seconds, repeat x times.

Distances, times, and speeds are arbitrary.

To increase your speed and ability to use and deliver oxygen, you need to work at a faster pace at intervals. (HIIT style.)

I don't seem to be able to do this at all currently, I'm hoping as I improve this will change. I usually start off about 60rpm, that quickly climbs to about 70-75 and the moves into the 80s for the last few minutes. I've been upping the resistance and will continue to do that but I've noticed if I lower the resistance I end up going faster to compensate.