@seanfrost49 70 to 75 percent is calculated by: 220 minus your age gives you your max heart rate. You want the max heart rate times .70 and then max heart rate times .75. This will give you your range to maintain for 45 minutes. I suggest the elliptical to save the knees and back.
@seanfrost49 I am not training students at this time. My advice to gain muscle and lose fat is to eat a high protein diet and you need some cardio around the weight lifting. I would recommend 45 minutes of maintaining 70 to 75 percent heart rate for a 45 minute period three times a week.