Am I stressing by heart during exercise ?

 1. Is it OK to exercise near max heart rate?

The American Heart Association recommends exercising with a target heart rate of 50 to 75 percent of your maximum heart rate for beginners, and for moderately intense exercise. 

You can work at 70 to 85 percent of your maximum heart rate during vigorous activity.

2. How long is it safe to run at max heart rate?

Max Heartbeat rate (MHR) is based on 220 - your_age.

Since your max heart rate is attained by the most strenuous level of physical exertion your body is capable of, it is only sustainable for very short periods of time. 

For the average person, this likely falls somewhere between 10 seconds and 1 minute.

3. Can I run at 95% max heart rate?

Vigorous: 77% to 95% of MHR

The vigorous heart rate zone is from 77% to 95% of your maximum heart rate. 

You are now in the vigorous-intensity zone. You will be breathing very hard and able only to speak in short phrases. 

This is the zone to aim for when training for endurance.

4. Does max heart rate increase with fitness and is it good to have a high max heart rate?

No. Max heart rate in itself is not an indicator of fitness. It does not rise as your fitness improves or if you exercise regularly, nor is it a sign that you are more fit than someone else if you have a higher max HR than they do.

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