Targeted endurance training at home
Ergometers are popular fitness equipment for the home. Training with an ergometer is uncomplicated, comfortable and easy on the joints thanks to the simple motion sequence. Ergometers are space-saving and the training works in principle like cycling. They are ideal for losing weight or if you want to improve your endurance. An ergometer is also ideal for getting back into training after a sports injury. Discover the perfect ergometer for your home gym
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Why you should buy an ergometer
Reap the myriad benefits of regular sessions on a cycle ergometer. Experience uncomplicatedand increase your fitness step by step. On the one hand easy on the joints, on the other challenging at the same time, an ergometer is your perfect companion for a more active everyday life.
Simple & risk-free: We take over the shipping costs for you. If you don't like the ergometer, you can return it to us free of charge within 14 days and your money will be refunded.
What is a cycle ergometer?
An ergometer - also known as a trim bike or cycle ergometer - is one of the most popular pieces of equipment for exercising at home. Especially for beginners, an ergometer provides the perfect introduction to endurance training. Because it activates large muscle groups, it is also ideal for getting fit and fighting off excess pounds. Advanced athletes can increase their strength against a lot of resistance or promote regeneration during relaxed rides. The best thing about it: apart from adjusting the seating position and possibly the pedals, no further preparations have to be made on the fitness machine. You just get on the saddle of the bike ergometer and off you go.
What is the difference between an exercise bike and an ergometer?
Whether for warming up or for achieving the desired fitness results, with the ergometer you train in an extremely goal-oriented way. This unique selling point is related to an important setting option that clearly distinguishes the bicycle ergometer from simple exercise bikes: the wattage function.
- Wattage resistanceThe
wattage stands for the value of the power to be produced. The resistance of an ergometer can be adjusted very precisely regardless of the speed. Setting options such as time, distance, calorie consumption and pulse are part of the basic equipment. The wattage function allows you to check your current performance and progress is made visible. Individually adapted training programmes are also possible. , on the other hand, do not offer you these advantages, as the resistance is controlled manually and adjusted according to speed with the help of specific braking systems.
ergometer, like the exercise bike, is very easy to use. The intuitive movement sequence is similar to that of a typical bicycle. Therefore, no further explanation is needed. Training beginners will get along wonderfully with both an ergometer and an exercise bike.
Which ergometer models are available?
How do you prefer to exercise? Sitting, lying down, sporty or comfortable? You are spoilt for choice when it comes to ergometer training. The following models are available:
- Classic ergometerDo you want to feel as
if you are riding your favourite route on a normal bicycle? Then the classic ergometer as a stationary bike with the upright seating position offers you the most authentic cycling feeling. The seat is on a free-standing saddle and you grip the immovable handlebars.
ergometerAnother name for is recumbent bike. The special thing about these models is the extraordinarily gentle sitting position. In addition, compared to conventional bicycles, the pedals are not located under the seat, but much further forward. In addition to the saddle with a large backrest, there are handles to hold on to. Recumbent bikes are often used in the rehabilitation sector. After injuries, the joint-friendly seating position on this machine is the perfect way to get back into training. But healthy people also benefit from the back-relieving posture.
- Indoor bikesWhoever
has greater sporting ambitions is well served by an . Here, racing bike training is imitated within your own four walls. There is a wide range with different technical equipment. The upper resistance limit is usually much higher. In addition, a heavy flywheel is installed. The more inclined posture is designed to put as much force as possible into the pedals during training.
- Ergometer alternatives to bike variantsWould
you like to improve your endurance, but any form of cycling is not for you? Then stick with alternative endurance equipment like the , or fit. The cardio units are usually a little more demanding here, as a lot of muscle groups are used at the same time. As a rule, the space required for this fitness equipment is somewhat larger. A special feature of the bicycle ergometer is the smooth motion that other cardio machines, such as the treadmill, cannot offer. The risk of injury is also somewhat higher due to the very free movement sequence. On the other hand, the calorie consumption is usually higher on the treadmill due to the more intensive effort.
For whom is fitness training with an ergometer suitable?
Both the cycle ergometer and the exercise bike are suitable for anyone who enjoys typical cycling. Whether improving basic endurance and fitness, weight reduction or individual performance goals. With the HAMMER ergometers you can realise your desired endurance programme. An ergometer is also perfect for a warm-up and cool-down. Just sit on your exercise bike for 10 minutes and you are perfectly prepared for any kind of exertion. Always end your successful workout with a well-deserved, active cool-down on the ergometer.
From beginner to professional
Training on the bike ergometer is one of the gentlest forms of endurance sport. The body weight is shifted 70 - 80 % to the saddle. This puts much less strain on the joints when cycling than when jogging, for example. This is why ergometers are often used in therapy. It is therefore perfect for returning to sport after an injury or for beginners. The ergonomic posture also makes it a pleasant way for older people to keep moving regularly. Here we would particularly like to recommend the, a special type of ergometer. Athletes can use a lot of resistance to practise training programmes such as hill intervals or use relaxed rides as active regeneration.
If you want to lose weight, a bike for home use is indispensable. Always available, you can achieve an improved fat metabolism and high calorie consumption in a very short time. Due to the use of large muscle groups and the seated position, your weight loss training is both relieving and effective. An ergometer is therefore definitely suitable for losing weight.
What are the benefits of exercising with an ergometer?
The benefits of an ergometer are extremely versatile. First and foremost is the ease of access: regardless of age, fitness level or training goal, the home bike is easy for anyone to use. Just start pedalling and you're off to a successful cardiovascular workout. The joint-friendly motion sequence in combination with the high training comfort leaves nothing to be desired. After your successful workout, you can easily transport the ergometer thanks to the transport wheels and store it in a space-saving way.
These muscle groups are trained with bicycle ergometers
The load on your lower body when pedalling hard on the ergometer noticeably strengthens your legs. The thigh, buttock and calf muscles are particularly formed while cycling on the ergometer. At the same time, your knees benefit from the continuous movement and become more resilient for everyday movements due to the muscle build-up. In addition, your abdominal and back muscles are always working to stabilise you. This improves your core tension and reduces back pain. The round movement sequence also has a very positive effect on the health of your joints and bones. If you have knee problems, regular cycling is a balm for your body. The relieving posture on the bike ergometer is also a perfect balance to everyday life for your spine.
Cardiovascular training & metabolism boost
With the ergometer, you can increase your endurance in the shortest possible time, especially your heart muscle. From intensive cardio training to relaxed recovery units for your circulation, everything is possible with this fitness machine. The use of large muscle groups paired with endurance improvement is the perfect combination for your ultimate metabolism boost. Boost your regeneration blood circulation, oxygen supply and melt fat deposits.
What is the optimal training heart rate for an ergometer?
Basically, your heart rate depends on many factors. If you have one, it is always worth taking advantage of the pulse function on your ergometer. Parameters such as training condition, gender, age or disposition play a role. Pulse-controlled endurance training is characterised by a significantly more effective achievement of goals. Heart rate is usually expressed as a percentage of your maximum possible heart rate (HRmax). The latter refers to the potentially highest number of beats per minute. The ergometer's training computer or fitness accessories such as watches or apps usually calculate this maximum heart rate automatically. Depending on your intention when exercising, you can deduce different frequency ranges with different effects and loads:
After a hard day's work, do you just feel like taking it easy? Or are your legs still aching from the previous day's training and you long for active regeneration? Then help your body recover faster with a session on the ergometer at 50-60% of your HRmax.
- Fat metabolism
If you want to fight fat deposits, aim for a percentage range of 60-70% of your HRmax. Here your body learns to consciously use fat reserves as a source of energy. This is the ideal zone for beginners and people who want to lose weight.
- Moderate fitness training
If you want to increase your performance and burn even more calories, 70 - 80 % of your HRmax is a good zone. Due to the higher intensity, training on the ergometer is more strenuous and requires a certain basic fitness level.
- Intensive endurance training
Anything above 80 % of HRmax is suitable for ambitious hobby athletes. Here your endurance is sustainably increased and the workouts are very demanding. Professional athletes train specifically for competitions in ranges of over 90% of the HRmax.
Find your perfect training device
If you decide to buy fitness equipment for your home, always look for excellent quality. Only then will you be satisfied in the long run. There are some criteria you should look at when buying an ergometer:
The compact size of the bike ergometer makes it the perfect endurance fitness machine for your own four walls. Especially in the cold winter months, it's a great way to stay warm during the cycling season. The compact dimensions of the HAMMER ergometer allow sweat-inducing training programmes even in the smallest living rooms.
- Movement sequence
Your ergometer should run smoothly and dynamically. A smooth motion sequence guarantees maximum training pleasure and is easy on your joints. The flywheel mass, an ergonomic sitting position, suitable pedals and the right resistance are decisive for your perfect training feeling.
Bike ergometers differ greatly in terms of their adjustable resistance. Ideally, you should be able to adjust the resistance by wattage. The more finely you can adjust the difficulty level, the more versatile your ergometer will be. Train specifically according to preset values and measure your success. At HAMMER, you are guaranteed to have a wattage-precise setting option.
- Set-up and shipping
In order to be able to start your workout at home immediately, you should pay attention to a reliable delivery and an uncomplicated assembly. If you order your ergometer from HAMMER, we will pay the shipping costs for you. With the help of the included instructions and the many pre-assemblies, assembly is child's play.
- Care and maintenance
In order to enjoy your ergometer for a lifetime, you should regularly check the screws and tighten them if necessary. The brake unit, belts and bearings also benefit from routine care. The best thing to do after a successful workout is to wipe the sweat residue off the pedals and the device to protect the material.
What should you look for when buying an ergometer?
There are some criteria you should look for when buying an ergometer. You can recognise high-quality products by their large flywheel mass, speed independence and high maximum weight load. However, it is especially important that your new home exercise machine can be adjusted to fit your body dimensions.
Ergonomics and safety
An ergonomic sitting position is extremely important. The height of the saddle can always be adjusted. Depending on the model, the seat and pedals can also be moved horizontally. The footstrap of the pedals should be stable and easily adjustable. The pedal spacing should not be too large. The more comfortable the saddle, the more comfortable long sessions on the ergometer will be. Gel fillings are considered particularly comfortable here. A low or even barrier-free entry, as with themedical ergometer, makes it easier for you to sit up. Multifunctional handlebars are useful for including the upper body in the workout. This gives you the opportunity to change your hand position again and again. Ideally, your arms are slightly bent and your upper body is upright on classic ergometers. Of course, all components must be properly manufactured to ensure maximum stability and safety during training.
Basically, there are 2 different braking systems for exercise bikes. With the magnetic system, a permanent magnet brakes the flywheel. If the wattage is increased, the magnet brakes more strongly. The induction system, on the other hand, is current-driven. Here, a corresponding braking effect is achieved with the help of an electric coil. This makes the change in difficulty level much smoother and more precise.
The term speed independence is only used in connection with an ergometer, not with an exercise bike. Here, the intensity of pedalling is irrelevant and the same power is always produced. This also means that the resistance is automatically increased when pedalling slowly. If you move your legs quickly, the resistance is automatically reduced. This means that the power (wattage) always remains the same. The strain on the cardiovascular system and the muscles is thus continuous.
Flywheel mass and ball bearings
The flywheel mass is decisive for the quality of movement and a comfortable rotation. With a large flywheel, the training feeling is usually particularly fluid. All HAMMER ergometers have a flywheel mass of at least 8 kg. High-quality ball bearings are just as important for harmonious running. When buying an ergometer, pay particular attention to these two factors to ensure long-term training pleasure.
Own weight and weight load
The ergometer's own weight is crucial for sufficient stability even during intensive workouts. In addition, the maximum weight load determines the maximum body weight that is permissible for the device.
Training programmes and functions
When buying an ergometer, make sure that the training computer is easy to use and that the values are clearly displayed. Above all, an easily controllable wattage function is a basic feature of the ergometer. Pre-programmed fitness profiles and additional functions provide an extra dose of motivation during training. When buying an ergometer, it is also important that your model offers some basic functions. You should be able to control the following parameters easily and always have them in mind during the session:
Ready-made profiles such as interval units, hill runs or special fat-burn training are often offered. With the heart programmes, you can set your personal upper pulse limit, which you do not want to exceed. For this purpose, your pulse is measured either via an integrated ear clip, hand pulse sensors or with the help of a chest strap sensor. Theis the most accurate method of measurement and is therefore recommended. To keep your performance improvement right in front of you, a fitness score function is often offered to check your current performance levels. For even more entertainment, you can compete virtually against other athletes with the help of innovative fitness apps. Immerse yourself in foreign worlds with live track experience and automatic resistance adjustment. Drink holders guarantee sufficient fluid supply during the sports unit.
Practical tip: It makes sense to place aunder your ergometer. The floor protection mat protects your floor and also serves as noise insulation.
Ergometer buying guide
Now that you've learned what's important when buying an ergometer, we'll give you some suggestions on which model might suit you:
Newcomers with no previous experience
In order to minimise the hurdle of getting started in sports, your new home bike should be easy to handle and offer a pleasant body feeling. The modelsor best.
Training with or after an injury
You want to carefully increase your fitness again after a long injury break or are limited in your range of motion? Then choose one of our particularly relieving recumbent ergometers such asor . The is an ideal training accessory after injuries, operations or joint changes and is flexibly adjustable with up to 12 levels.
Modern technology with multimedia entertainment
If you are looking for an extra dose of motivation during your workout thanks to modern technology, high-quality workmanship, a chic design and numerous additional functions, the more comprehensive ergometers are the perfect choice.or are predestined for this.
Test the ergometer yourself
Convince yourself of the quality of our HAMMER ergometers. You are always welcome to visit our HAMMER stores throughout Germany and Switzerland. Test all products, whether cross trainers, exercise bikes, ergometers, rowing machines or many other fitness equipment and get detailed and competent advice. Our team of experts will take the time you need in a pleasant atmosphere.
HAMMER expert advice
Our service team consists of state-certified fitness trainers and experienced product consultants. We at HAMMER live fitness and know what we are talking about. Fitness, training and nutrition - we know our stuff and are happy to take time for you. Of course, even after the purchase of your ergometer or exercise bike. We look forward to your call.
HAMMER expert phone: +49 731 974 88-518 (Mo - Sa from 9 am - 7 pm). We will also be happy to call you back!
Can I use the ergometer when I'm pregnant?
In any case, if you are pregnant, you should always check with your doctor exactly what kind of exercise is good for you. Due to the low physical demands, light sessions on the ergometer are generally also suitable for pregnant women who have already exercised regularly before pregnancy.
Is ergometer training suitable for seniors?
Seniors benefit very much from training units on the ergometer because of the simple movement sequence and the individual increase in exertion. The models with backrests are particularly suitable for active seniors.
Can I lose weight by exercising on an ergometer?
You can train perfectly in the fat metabolism area on an ergometer. At the same time, you achieve a particularly high calorie consumption by using large muscle groups. The ergometer is therefore the perfect piece of fitness equipment for losing weight.
Do I have to be experienced in sports to be able to train with the ergometer?
Training on the ergometer does not require any previous sporting experience. The guided motion sequence paired with the fine load control allows even beginners an easy introduction to a more active daily routine.
Is ergometer training suitable for joint diseases such as osteoarthritis?
Knee arthrosis patients will quickly notice that the round movement sequence is a benefit for the knee joints through regular training on the ergometer. Of course, the extent and intensity of the training should always be discussed with the doctor beforehand.
What is the difference between ergometers, cross trainers and treadmills?
Of the endurance machines, the ergometer is the least demanding. With the cross trainer and treadmill, the arms are also moved in addition to the legs. The standing posture also requires more body tension. This means that training on an ergometer is less strenuous than on other endurance machines.
Sports therapist, personal trainer, B. Sc. nutrition management and dietetics, M. Sc. clinical sports therapy and sports physiology