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Be more active at home – with treadmill training

In our modern world, most people sit too much and move too little. The body needs movement, otherwise the cardiovascular system weakens and stress is not handled well. Again and again, new scientific studies show: being active is the best medicine for a variety of diseases! Minimal effort with maximum result: exercising at home with your own treadmill helps reduce stress, increases well-being, tones muscles and, of course, sheds the pounds – burning up to 900 calories per hour. You can train whenever you have time, regardless of the weather or time of day. The treadmills from our HAMMER, FINNLO by HAMMER and SOLE by HAMMER labels differ in terms of additional functions, space requirements and performance. We can advise you on the differences. You’re invited to visit one of our retail stores and to test the different models yourself alongside a detailed consultation!

Stationary treadmills and treadmills with folding mechanism

If you only have a limited space in your home, a treadmill with folding mechanism is the right choice. These can be quickly put aside to save space. Consider the condition of the floor when you set it up, you will find the perfect place at home through trying it out. A good example of a treadmill for beginners is the FINNLO Technum treadmill. Ideally, a treadmill is at least 130 cm long and 45 cm wide. For faster and bigger steps, a longer treadmill is advantageous, while the width provides safety while running. The compact and easily storable machines offer ambitious amateur athletes excellent training opportunities. The stationary machines provide more comfort for intensive cardio training. All treadmills have a damped tread; nevertheless, good running shoes are a must for every workout.

Your training goal determines your treadmill

The intensity of your training is a key factor in deciding on the optimal treadmill. If you want to maintain your fitness with leisurely walking, footwear is enough to dampen the shock and a simpler model is sufficient – take a closer look at the HAMMER Life Runner LR16i treadmill.

Ambitious runners with intensive and long training sessions have higher requirements when it comes to their training equipment: the incline should adjust automatically and the engine output must be high enough. Treadmills with an output of up to 1.75 hp are suitable for walkers and slow runners. Those who want to integrate the interval training into their training schedule and also want to complete high-intensity sprints on their treadmill should opt for a treadmill with at least 2 hp. Remember: the horsepower value says more about the smoothness than the top speed. The top models accelerate to 22 km/h, enough for interval training with sprints. Look at the stated continuous output when you make your choice.

Intensive training with incline

In addition to a drive motor, high-quality treadmills also have an incline motor. This provides for an electromechanical adjustment of the incline from 0 to 15 percent ‐ as if you are going up a mountain. The different incline options optimise the interaction of the leg muscles and create additional training stimuli. The angle should be adjustable in steps by one or two percent so you can adjust your own training intensity.

Tip: Biomechanical measurements have shown that incline angles of 1.5 to 3 percent are the gentlest on the joints. The Sole F85 treadmill meets the high demands of ambitious runners. The FINNLO MAXIMUM treadmill is recommended for professionals. The difference in training is minimal, but it has advantages for the joints.

Entry-level models offer only a manual incline adjustment. You have to pause training to change it. Models with electric engines are better for optimal fitness training. When you run outside, you’re slowed down by air resistance. On a treadmill, you run on the spot, so resistance is eliminated. To make the running speed on the treadmill comparable to running on the flat outside, you should set an incline of 1.0 to 1.5 percent. An incline between four and eight percent demands maximum power from your leg muscles.

Another thing to consider when purchasing is the type and number of integrated programs. More training programs mean that you have more exercise options to choose from. Noise is also a factor: the better the treadmill, the quieter it is. A protective floor mat reduces noise and protects the floor and the machine.

Training tips for the treadmill

The treadmill is a TOP home trainer. Heart rate, speed and incline can be optimally controlled. Beginners should start with 20- to 30-minute workouts two or three times a week. Gradually increase the frequency, amount and intensity of training step by step. Get a solid basic fitness first before you start with more intensive training. Tendons and ligaments adapt to the stress slower than muscles. A slow increase in training is therefore the best way to prevent injury. Think about it: the body needs rest periods to adapt to the stresses and become more resilient. To get the most out of your training, you should avoid the following mistakes.

Variation for continuous improvement of fitness

The musculoskeletal system constantly adapts to the stress of sport. If you always choose the same program and run at the same speed over the same distance, the training is less effective and you burn fewer and fewer calories. The body uses its energy increasingly efficiently and consumes less oxygen and power. Regular variations in speed, distance and incline require the body to adapt – so the training enhances its performance in the long term. Currently, high-intensity interval training is considered one of the most successful training methods in sports science. This is easy to achieve on a treadmill – you save time, burn more calories and apply the right stress stimuli. This requires you to have completed a basic training first.

Do not train on the treadmill without a warm-up

As with any other sport, do not immediately start racing on the treadmill. Training on a treadmill is demanding on the calves and Achilles tendons. Therefore, warming-up is essential. Start the exercise session with a warm-up, walk for five to ten minutes at a leisurely walking pace and then start the training session – do not forget to cool down at the end of the session.

The right posture and additional tips

Holding on to the grips is the wrong technique. They are just there for safety, if you have to suddenly stop the workout. If you support yourself, you use less energy; if you have to support yourself, it’s too fast.

Running for a long time with tense shoulders creates tension in the neck muscles. This can lead to headaches. Pull your shoulders slightly backwards; the arms should form a 90-degree angle and swing as you move.

Slightly lean forwards with your whole body as you train on the treadmill. This means you avoid arching your back and you will automatically run more dynamically. Remember to use your arms, treadmills are perfect for practising swinging your arms.

You also train the upper body muscles by putting weight cuffs around your wrists. Heart rate-controlled programs are particularly convenient: the device measures your heart rate continuously during exercise and adjusts the treadmill speed and incline according to the current target heart rate. A chest strap is even better than the hand sensors for measuring heart rate. The wireless chest strap transmits your heart rate to the training computer in the treadmill. Training on the treadmill is very sweaty as there is no cooling wind. If you feel like you are sweating too much, turn on a fan. This will cool you down like running outside and reduces sweat.

Find more tips on the Hammer Sport special treadmill page

Train your own fitness with the treadmill

Running and walking burns fat and calories – translating into effective weight loss. Running training mainly strengthens the thigh muscles, buttocks and calves – toning your body. Increasing the incline requires more muscles, increases muscle contraction and blood circulation. This means you can optimise the efficiency of your cardiovascular system, increase stamina and feel fitter, so you won’t get out of breath during day-to-day activities. You can optimise your stamina with pre-set programs and a gradual increase, while still ensuring adequate lubrication of your joints. The following movements are available:

  • slow walking
  • fast walking
  • slow running
  • fast running

A speed of up to 5 km/h is slow walking, up to 6.5 km/h is fast walking and above 6.5 km/h is running. Has your doctor diagnosed joint or muscle problems on the back, ankles or knees? If so, a cross trainer is the perfect piece of fitness equipment for you. Working out on a cross trainer puts less weight on your feet and knees – consult your doctor if necessary. Basically, a treadmill allows a versatile and varied fitness training. You can train at home whenever you like regardless of the weather or time of day.

Compare our treadmills from the HAMMER, FINNLO by HAMMER and SOLE by HAMMER labels and choose the right machine for your needs. Our competent advisers will be happy to help with your decision. The best thing to do is visit one of our stores and test the different models yourself. Bring your running shoes with you and together we will find the perfect treadmill for your goals.

Find more about running and treadmills on our HAMMER Sport special treadmill page