Question: Hi there,

I'm a 36 year old male. I am obese and trying to lose, but otherwise healthy. Only another anomalies are pre-hypertension (sometimes; in the mornings, it's often okay) and my left ventricle came back at 1.2cm concentric in a recent echo (which I've been told by several doctors is probably due to my weight), so I'm really working to try to lose weight to improve BP and possibly reverse LVH.

I've been exercising for several years, but recently changed up my routine (in addition to a tighter diet). I'm both having more fun with it as well as finally seeing some progress, which eluded me before even though I've worked hard.

Before, I'd do light weight training/stretching/situps/etc. 3 days a week and treadmill/cardio 4 days a week. I still do the 3 days a week as it's quite light, but now my treadmill/cardio days involve random (video-based) interval training with some cross-training thrown in. I never know what I'm going to get, and I'm really enjoying it (spending more time exercising than before and never bored).

My previous routine, I'd adjust speed and aim for 85% or so of my maximum heart rate (so for me, maximum is around 184, so I aim for 156). I'd ramp up slowly, stay at or near 156 for most of the time, then cool down.

The new workouts are much more uneven heart-rate wise, which makes for some nice variety and is supposed to help you progress more in the long run. BUT, I sometimes exceed that 85% for short periods (less than 3 minutes). What I want to know is if it's okay to do so.

As an example, I just did a workout today. Most of it was power-walking, with two 5-minute cross-training sessions (with weights) thrown in, and a short duration high incline towards the end. MOST of the work out, my heart rate was 135-140 (so around 75% of MHR). However, during the cross training sessions, I noticed after I got back on the treadmill, for a minute or two my heart rate was maybe 160-170. Then towards the end of the workout, on that incline, my heart rate got to 180 (still under MHR, but barely), but it was only ramping up, then down from there maybe 3 minutes total. It was hard, but I felt fine (tired, but good) while doing it, and I felt great after I accomplished it. Normally, for a long period on an incline, I would have reduced speed, but since this was extremely short, I pushed through it.

Other workouts might involve more running, sometimes slower, other times faster, sometimes with cross-training, other times not, and I generally have a variation between somewhere below 85% and for the real pushes a bit over into maybe the 170's (but again, for short periods). I also realize if there's a workout or activity I just am not fit enough to do, and on several occasions have chosen a different workouts. (For example, there was one jogging at a 35% incline that just was never going to happen safely).

I guess what I'm asking is, is what I'm doing risky, or is this safe to do in short bursts as long as I get my heart rate back down after and am paying attention to how my body feels? I'm cleared for vigorous exercise by my doctor, feel great, and love these workouts. I don't really know a good way to modify them (I already modify speeds to a pace I can handle). I'm already using light weights for the cross-training parts (and I take my time), but if I do cross-training at all, my heart rate is likely to sometimes exceed that 85% mark. Similarly, for interval workouts, the only way to slow my heart rate further would be to walk portions instead of run, etc., which would be missing the point.

In your opinion, is this a safe way to exercise that I can continue to enjoy?

Thank you!

Thanks very much! I am careful, and as I said, if I find something too difficult, I do know my limits. Similarly, I'm using low weights (10 lbs) for the cross-training and pause the workouts to do it slower than the instructors when necessary or even take small breaks (a minute or two) to get my heart rate down in between. I also adjust speed on the treadmill to better get my heart rate in proper ranges.

One other unrelated mostly curious question I had. When taking the pulse on both sides of the body simultaneously (ie. both temples), is it normal to sometimes feel slight variation between timing. Often times it feels the same, but other times it's like there is a tiny (microseconds) delay. I know that's a weird question, but I happened to notice and wanted to make sure that's not out of the ordinary.

Thanks!