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 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!