I am a 33 year old woman. I am 5'7 and currently about 150 lbs. I have recently been adding sprints to my workouts. The program by Jamie Eason has me running for 30 minutes, 30 seconds on and 30 seconds off at an 8.0 on the treadmill. It says to keep your heart rate below 185. When I do this program my heart rate (according to both my own heart rate monitor and the treadmill monitor) is between 182 and 189. An 8.0 speed does not feel like sprinting to me, it feels more like a fast paced run. I can easily bring the level up to between a 9.0 and 10.0, but when I do my heart rate goes to between 190 and 202. When my heart rate is this high I do not feel bad, I can converse, and my breathing is not labored. Is it still dangerous to have a heart rate so high even when I don't feel overworked?
Alternately, if I try to stay in the fat burning heart rate zone, I feel like I am crawling on the treadmill and it feels like a waste of time. It is very hard for me to move slow enough to stay in my target heart rate. Does this mean that my heart rate is elevating too quickly? What can I do to get my heart rate down, and what is the maximum heart rate I should have when exercising?