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 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.