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 Karin and others that the Karvonnen method of calculating “maximum heart rate” will yield a more conservative number. However I also have known of so many cases where an apparently healthy person with no ‘obvious” heart issues have had exercise-related ‘issues.’ I ALWAYS err on the side of safety – particularly when no doing so could be very costly. Since you are seeing your physician fairly regularly, and he/she is doing basic blood pressure and resting heart rate testing, I would ask him/her this question. Your regular physician will have much more information about your current physical condition and any latent issues, if any, that you may have, so is in a much better position to answer this question for you.
See your doc!!!
Some recent trials have demonstrated the deficiencies in the various methods of calculating “maximum heart rate”.
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.
The answers given are all excellent. With regard to your question, the answer is what is your goal. Working at 95% of max HR is a high intensity effort. Is it competitive? It won’t hurt your heart, unless there is an underlying cardiovascular condition.
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.
Yes of course a person can depending upon a doctors physical and ok. The Pace book even says that a little training at maximum with progression can lead to amazing results and I tend to agree. I believe in two main things get stronger and get faster (more powerful) and supportive nutrition and that is becoming more fit.