One indicator of the effectiveness of aerobic exercise is the heart rate. Generally speaking, the heart rate is 130- 140. You can check the specific figures and calculate the best heart rate according to your age. It is best to try to reach that heart rate during aerobic exercise. In addition, I recommend you to do brisk walking, because jogging will do some harm to your knee joint, but brisk walking will not, but you should improve your strength. Also, the aerobic time should not exceed 1 hour. The longer it takes, your body will not only break down fat, but also break down muscles. Too much muscle loss is not good for you to lose fat.