Is it ok to train at 95% of your maximum heart rate?
when I do cardio my average hear rate for 1 hour is 160bpm. My bp at doc last week was 123/71 with 60bpm heart rate. What I would like to know is - is it ok to train at say 95% of max heart rate? sometimes when i go flat our for a less than a minute etc I can get my heart rate up to 180 but can't sustain it... am I doing damage to my heart if I train at say 95% o f heart rate 3 days week?
I have experienced clients that hit the 95% range. If you feel you may do bodily harm to yourself, I would advise against it.
When in doubt, consult the advice or your physician or cardiologist.
Here's an example, Usain Bolt likely is sprinting at 95% or more of his maximum heart rate, yet he can only sustain that intensity for the duration of the sprint. What happens after that? He slows down because he has exhausted his energy.
If you are going to train at the higher ends of your MHR you might consider doing interval training.
Hope this is of help to you.
I am sure you have calculated your maximum heart rate by the well-known formula of 220 - age. There is also another one called Karvonnen formula which throws in your resting heart rate and may give you slightly different number.
All those ways of calculating maximum heart rate are approximations; your actual maximum heart rate may be higher from that.
Training in intervals by intermittently pushing your heart rate towards the maximum rate is a well-used way to improve performance, and as long as there are no problems, is it a perfectly valid way to train.
Just make sure that you are not ending up over-training yourself.
Wish you health and fitness.
I like to use the Karvonnen method as mentioned above along with interval training. I have three clients that are in good health that have experienced great results in there endurance and stamina. They all wear a heart rate monitor at every training session so that we can be very precise. I have built a spread sheet for the Karvonnen method that can be used on any smartphone or PC. If you would like it, shoot me an email. Have a healthy day!
Yes, it is fine; but, take the advice you already received here.
I like to do intervals to prevent injury and improve cardiovascular endurance. You do not want to sustain 95% nor would you be able to. Ask your doctor if you are clear for this type of training, to be safe. 95% training once a week in intervals is enough for now. Your age is also a factor, with so many other personal statistics your doctor should have on file.
Try interval training with very strenuous effort once the first session for 10 seconds. The second session try two 10 second very strenuous bursts. When you work up to it, don't do more than four minutes worth of intervals with the very strenuous efforts in there; four very strenuous 10 second bursts is enough.
Mixing up your cardio workouts is a good idea; so, do sustained work in between the interval session workouts. Interval training will last 20 minutes with the sustained cardio being 30 minutes long.
Take care and be careful.
See your doc!!!
Using the Karvonen and 220-age formulas, you could underestimate your heart rate by 20bpm or more.
The best predictor is the talk test. If you feel that you're working too hard, you probably are. If you can still talk and can carry on a conversation, then you're probably not working hard enough.
As always check with your physician. Some people who have various heart, bp or other conditions (pregnancy, diabetes, etc) may need to work within a predetermined heart rate range set by a physician.
Athletes work at 100% max when they are training and competing, but, as you suggest, that pace cannot be sustained for very long. When you are running the last 100 meters, 100% max is expected. i recommend that you do intervals up to your suspected 95%, then back off and come back to your suspected 95%. It's a great way to train.
I agree with the above responses :-)! Interval training is a great way to achieve higher HR and you should try such a class (High intensity circuit classes, tabata classes, kettlebell classes, etc.).
As far as calculating maximum heart rate, I use the updated formula "208 - (.7 x Age)" to estimate Max Heart Rate. If I have a client who in the past year has achieved a higher maximal heart rate than the estimated MHR then I use that instead.
Once I have Estimated Max Heart Rate I adapt the Karvonen method to calculate training zones:
(MHR - Resting Heart Rate) X Training Intensity + Heart Rate = Training Rate (bpm)
I agree with Joanne and Karin. You may be able to reach that 95% MHR level (depending on your health history and current activity level) but 95% is so high that it can't be sustained for a long period.
The Karvonen formula may be better because (unlike MHR) it factors in your resting heart rate.
Of course (as Jocelyn and Natalie mentioned) check with your physician regarding high intensity level activity.
Hope this works out!
When I first started doing high intensity intervals at 52 years old the highest heart rate I could achieve was 180 BPM. Today, at 54, I can reach 193. I usually push to 100% for one interval, one ride a week. I'll do 5 to 8 intervals to 95% on two rides a week. On my remaining rides, I'll do one that taxes my muscles more by riding one or two gears higher than is usual for a given loop. The remainder of my weekly rides (usually longer distances) are in the 70% to 80% range on climbs.
I have found that the HIT has pushed my cardio fitness to new levels. I have lowered my resting heart rate to all time lows and my 30 second HR drop from 100% is 40 BPM or more even while pedaling the downhill after my climb.
Be cautious whenever you are pushing the intensity of your exercise. Stay mindful of what you are experiencing. If you feel that you may be getting into trouble always reduce intensity. If it appears that you are experiencing an unusual response (nausea, dizziness, etc.) continue to reduce intensity to a gradual stop and sit down to assess what you are experiencing. If you feel you are having any type of medical issue, stop immediately and be prepared to sit down safely. In the case that you are uncertain as to whether you are having a medical issue or if you think you are, get assistance from someone with you or call 911. Better safe than finding yourself in a serious situation without help.
I would also advise working with a fitness professional, especially in the beginning of an intense exercise program.
There are more thorough ways to find out more about your cardiovascular status. I had a stress test previously when I was training at high intensities. Partly to experience the test as many of my clients had been tested for a variety of medical issues. And partly to help direct my training (find my true HR Max, VO2 Max, etc.) and to be sure that I did not have any undetected issues. It was one of the more intense experiences of my life and I now have a deeper appreciation for what my clients go through when they undergo the test themselves.
One last thought, err on the side of caution. Are you going to be making a better income for training this hard? (As in becoming a professional athlete.) Will training this hard make you a better person? You don't need to train at such intense levels to reap virtually the same benefit. And training at the correct intensity for your current level of fitness is always smarter than trying to train beyond your current capacity.