Cardio Training

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Why should I train my endurance?

Endurance training gets your heart pumping and reduces stress. You can train your endurance in different ways. The most popular cardio sports are: Running, cycling and rowing.

That's why you should train your endurance:

  • You increase your performance.
  • It boosts your fat metabolism.
  • It strengthens your immune system.
  • It calms you down, reduces stress and has a relaxing effect.

How does endurance training work?

Your goal should be to perform your workout at a steady pace over a period of time. How long this is depends on your fitness level. In the beginning, it is recommended to do two to three cardio workouts a week of about 30 minutes each. In this way you can set moderate stimuli at regular intervals and your body can always recover in between. It is important not to train at too high an intensity and speed. If you train too fast, you overstrain your body. A leisurely pace is therefore just right.

How does endurance training help me lose weight?

  • It strengthens your muscles
  • Tones your tissue
  • Increases your calorie consumption

Your fat burning is boosted and your "good" HDL cholesterol is increased. At the same time, it lowers your "bad" LDL cholesterol. The "good" cholesterol increases in the long term and thus protects your blood vessels.

Which home cardio machines are particularly suitable for losing weight?

You can burn a particularly high number of calories on a cardio machine, with which you can complete high-intensity training programmes or interval training as soon as you are fit enough. This is particularly effective on a treadmill , speed bike or cross trainer .

How does training boost my immune system?

Cardio training has a positive effect on your body in many ways:

  • It promotes blood flow to your muscles
  • It improves your oxygen and nutrient supply
  • It makes your lungs work more effectively

New blood vessels and cells are formed, which not only counteract viruses and bacteria, but also improve your oxygen and nutrient supply. In this way, your immune system is permanently strengthened through cardio training.

Why does endurance training make me happy?

During exercise, happiness hormones such as endorphin and serotonin are released. Stress hormones such as adrenaline and cortisol are inhibited.

Exercise also has a balancing and calming effect on your nervous system because it stimulates the parasympathetic nervous system. It is responsible for your overall recovery. Thus, cardio training calms your psyche, reduces stress and has a relaxing effect.

Can I train my endurance in old age?

Regular exercise is particularly important in old age. Training stimuli trigger adaptations in the organism and can counteract signs of ageing. The fact that sport can be fun in old age is regularly demonstrated by participants in the American Senior Olympics. In 2011, 15,000 athletes (minimum age: 50 years) took part. The oldest participant was 101 years old and set a new world record in his age group in the hammer throw with 11.32 metres.

Why is it so important to control my heart rate?

Your pulse (heart rate) shows how often your heart beats every minute and changes depending on the load on your body. Therefore, you should always pay attention to your pulse during training. This way you can adjust the load exactly to your body and to your goal. If you train your endurance regularly, you will often have a lower resting heart rate. How high your heart rate should be during training depends on the individual.

You can determine your maximum heart rate using the formula HFmax= 208 - 0.7 * age. To make it easier for you to measure your heart rate, our fitness equipment has various methods of heart rate measurement (ear clip, hand pulse sensors or telemetric recording via a chest strap).

What is the best way to train my endurance?

There are different ways to train your endurance:

Endurance method

With the continuous method, you train without interruption for at least 45 minutes or longer. This method is suitable for everyone as you can choose the intensity of your training. It helps you to improve your blood circulation and strengthens your cardiovascular system.

Interval Method

With the interval method, you alternate the individual exercise phases with small breaks. During the breaks you wait until your heart rate has dropped below 120 bpm. Ideally, you should do 9-12 workouts over a period of 40-45 minutes. Interval training improves your strength endurance, speed endurance and maximum oxygen uptake capacity. It is well suited to beginners with previous experience and many endurance machines come with interval training programmes pre-installed.

Repetition Method

The repetition method is ideal for advanced exercisers and involves short, high-intensity bursts followed by full recovery periods. Here you should pause until your heart rate has dropped below 100 bpm. This method is ideal for preparing for competitions.

How can I get more out of my training?

We present two effective training tips that you can use to make your cardio training even more efficient:

Train on an empty stomach:

Many professional athletes are convinced that training on an empty stomach, especially in the morning after waking up, is particularly effective. Since the blood sugar level is low after waking up and you have not yet eaten breakfast, the glucose stores of the muscles are used up relatively quickly. The energy requirement must therefore be covered from another source - the fat reserves. Fasting training is therefore an effective form of endurance training that can improve fat metabolism and boost fat loss. However, it is important not to do a too intensive and long session. In the beginning, about 20-30 minutes is quite sufficient.

Coffee before training:

Caffeine has an excellent lipolytic effect. This means that the free fatty acids that need to be broken down are released in greater quantities. Caffeine only provides the free fatty acids for energy production.

What equipment is suitable for cardio training?

The best cardio machines for home use are ergometers , exercise bikes , cross trainers , treadmills or rowing machines . Which machine is right for you depends on your fitness level and individual preferences. The most important thing is that you feel comfortable with your machine and that you have fun while exercising.


Ergometers are particularly suitable for cardio beginners because they can be individually adjusted and are easy on the joints. They are easy to use and the motion sequence is similar to that of a typical bicycle (bicycle ergometer). They are very effective and are in no way inferior to other machines in terms of calorie consumption.

Cross trainer

The cross trainer is one of the most popular endurance machines for the home, because you can really work up a sweat. The flowing movement is easy on the joints and back. Depending on the resistance, you can burn up to 600 calories per hour on the cross trainer.

Did you know that you can also run backwards on a cross trainer? The so-called "backwards cross" works other muscle groups and thus brings variety into your workout.

What types of cross trainers and elliptical trainers are there and what are their advantages and disadvantages?

In this category you will find classic cross trainers and elliptical trainers, as well as so-called air walkers and steppers. Basically, cross trainers are popular as a cheaper entry-level variant, whereas elliptical trainers offer an even more joint-friendly workout. Here, the flywheel mass is at the front and the stride is even longer and flatter.


With a treadmill you can train up to five muscle groups at the same time. The particularly good damping of our treadmills reduces the impact on your tendons, ligaments and joints. Another advantage is the adjustable incline function, which makes your cardio training even more intensive and effective. Train in any weather and in all seasons and start your cardio training at home. Discover the different treadmills for different fitness goals and get advice so that you can buy your individually suitable treadmill.

How does training on a treadmill differ from training on a cross trainer?

Both treadmills and cross trainers are excellent cardio machines for use at home. The crosstrainer is the version that is gentler on the joints. When exercising on the cross trainer, the feet always remain firmly on the tread plates, whereas the joints are subjected to more stress during treadmill exercise due to the impact movement when the feet hit the floor. If you already have knee problems, we therefore tend to recommend a cross trainer as the machine of choice for endurance training at home. But don't worry if your heart beats more for running - our treadmills are equipped with an orthobelt running surface and excellent cushioning system, so you can almost walk on clouds.

Rowing machine

Rowing is one of the healthiest sports and trains all the main muscle groups in the body. The movements are gentle and work the muscles in a complex way. Therefore, training with the rowing machine is also particularly efficient.

HAMMER Partners

Take advantage of the opportunity to test and compare the quality of exercise bikes, seated ergometers and recumbent bikes directly on site. At our partners you have the opportunity to test all the equipment on display yourself and get advice from experts.

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