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 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!