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?
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.