Cardio Training

For a strong endurance, a healthier life and more efficiency

Cardio training is important and healthy. It gets your heart pumping, strengthens your immune system and promotes fat burning. With intensive cardio training sessions, you burn calories and shape your body. Cardio training also improves your performance. The intensity and thus the load on the body can be selected via various training programmes. Discover different cardio sports and increase your performance with targeted 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 strengthen 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 you happy?

During exercise, happiness hormones such as endorphin and serotonin are released. Stress hormones like 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 improve endurance even when I’m older?

Regular exercise is especially important in old age. Training stimuli trigger adjustments in the body and can counteract the effects of ageing. Sport in old age can be fun, as shown regularly by the participants of the American Senior Olympics. In 2011, 15,000 athletes (with a minimum age of 50) came together. The eldest participant was 101 years old and achieved a new world record in his age group in the hammer throw with 11.32 metres.

Why is it so important to monitor my heart rate?

Your 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 heart rate during training. It enables you to adjust the workout to your body and your goal. People who regularly do cardio training often have a lower resting heart rate. The proper heart rate during training differs from person to person.

But you can determine your maximum heart rate with the formula HRmax = 208 – 0.7 * age. To make heart rate measurements easier, our fitness equipment offers various methods for measuring heart rate (ear clip, hand pulse sensors or telemetric detection via a chest strap).

What is the best way to train my endurance?

There are various ways to improve your stamina:

Continuous method

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

Interval method

In the interval method you change alternate workout phases with small breaks. In the breaks you wait until your heart rate has dropped to a value below 120/min. Ideally, there should be 9–12 workout phases in 40–45 minutes. Interval training improves your strength endurance, speed endurance and maximum oxygen uptake. It is suitable for beginners with some previous knowledge.

Repetition method

The repetition method is ideal for advanced users and consists of short and high intensity training phases followed by full recovery periods. In this approach, you should rest until your heart rate has fallen below 100/min. The method is perfect for training for competitions.

How can I get more out of my training?

Here’s two effective training tips to help you make your cardio workout even more efficient:

Train hungry:

Many professional athletes are convinced that exercising on an empty stomach, especially in the morning after getting up, is particularly effective. As blood sugar is low after waking up and you have not yet had breakfast, the muscle’s glucose stores are consumed relatively quickly. Energy therefore has to come from another source – fat reserves. Training hungry is therefore a tried and tested form of cardio training to improve the fat metabolism. However, it is important not to do too long or intensive sessions. At the beginning, 20–30 minutes is sufficient.

Coffee before training:

Caffeine has an excellent lipolytic effect. That means that free fatty acids that are to be broken down are increasingly released. Caffeine only releases the free fatty acids for energy.

What equipment is good 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 good for beginners, as they can be adjusted to the individual and protect the joints. They are easy to use and the movement is similar to that of a typical bicycle (bicycle ergometer). They are very effective and are comparable to other machines in terms of calorie consumption.

Cross trainer

Cross trainers will really get you sweating. The flowing movement is easy on the joints and back. Depending on the resistance, you can burn up to 600 calories per hour on a cross trainer.

Did you know that you can also run backwards on a cross trainer? In ‘backwards crossing’ other muscle groups are worked, adding variety to your training.

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 hitting the ground. 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 Expert telephone

You are not sure which fitness equipment suits you best to train your endurance effectively? Would you like to buy accessories for your new fitness equipment? Our team of experts will be happy to advise you in detail on our service phone.

Give us a call: HAMMER expert phone: +49 731 974 88-518 (Mo - Sa 9am - 7pm). We will also be happy to call you back.

Would you like to test your new fitness equipment before you buy it and get advice on the spot? Then we look forward to your visit to one of our HAMMER stores near you.