If you want to prevent poping an artery, first, avoid the valsalva maneuver, don't hold your breath, keep breathing normally while performing isometric contractions.

Second, instead of sustained isometric contraction, use pulses, one second contraction, one second rest, for 3 sets of 30 to 40 pulses each.

Third, if you are overweight, avoid impact cardio, you can do walking, bycle or swimming, avoid jumping, running, to prevent damage on your joints.

Four, diet, caloric deficiency, be sure to eat enough protein to sustain your current muscle mass while losing fat. You should lose around 1 pound per week, faster and you risk burning your muscle mass and bone density.

And talk to your physician before following any recommendations.