If you’re tracking your workouts, you might be wondering how to calculate MET on elliptical machines. Understanding this number helps you measure the true intensity of your exercise session.
MET values, or Metabolic Equivalents, are a standard way to estimate how much energy you’re using. They compare your workout effort to your resting metabolism. Getting this calculation right can improve how you log calories and track fitness progress over time.
How to Calculate MET on Elliptical
Calculating MET for your elliptical workout involves a few key steps. It’s not just about the number on the machine’s display. You’ll need to consider your effort level and use a trusted MET chart or formula.
The basic formula for calorie expenditure uses METs. It’s: Calories burned = (MET value x your weight in kg x time in hours). So, finding your correct MET value is the essential first step.
What is a MET Value?
A single MET is defined as the amount of oxygen used while sitting quietly. It’s equivalent to burning about 1 calorie per kilogram of body weight per hour. When an activity has a MET of 5, it means you’re working five times harder than at rest.
Elliptical trainers have a wide range of METs. A light, steady pace will have a lower value. A vigorous, high-resistance session will have a much higher one. The machine’s built-in calorie counters often estimate this, but they can be inaccurate.
Step-by-Step Calculation Method
Follow these steps to find your personal MET value for an elliptical workout.
- Determine your average workout intensity. Be honest about how hard you were working. Was it light, moderate, or vigorous?
- Consult a standard MET chart. Reputable sources like the Compendium of Physical Activities list elliptical training under various intensities.
- Note the MET range. General guidelines show:
- Light effort (easy pace, low resistance): ~4.5 METs
- Moderate effort (able to talk, but not sing): ~5.5 METs
- Vigorous effort (can only say a few words): ~7.5 METs or higher
- Select your specific MET value from within the range based on your perceived exertion.
- Plug the MET value into the calorie formula with your weight and time.
Example Calculation
Let’s say you weigh 70 kg and used the elliptical for 30 minutes (0.5 hours) at a moderate intensity. You choose a MET value of 5.5 from the chart.
Your calculation would be: Calories = (5.5 METs x 70 kg x 0.5 hours) = 192.5 calories burned. This gives you a much more personalized estimate than the machine’s readout.
Factors That Influence Your MET
Several things affect your personal MET during a workout. The machine’s display doesn’t always account for these.
- Your Body Weight: Heavier individuals typically burn more calories at the same MET level.
- Workout Intensity: This is the biggest factor. Speed, resistance, and stride rate all change the MET value.
- Machine Type: Some ellipticals involve more upper body work, which can increase the MET.
- Your Fitness Level: A fit person may have a lower heart rate at the same workload, but the MET value remains a standard measure of the task’s difficulty.
Using Heart Rate to Estimate METs
For a more precise estimate, you can use your heart rate. This method requires knowing your resting and maximum heart rate.
A simple formula is: METs = (% of Heart Rate Reserve x 0.6) + 3.5. First, calculate your Heart Rate Reserve (HRR) by subtracting your resting heart rate from your max heart rate. Then, find your average workout heart rate during the session.
While more accurate, this method is also more complex. For most people, using the standard MET chart with honest perceived exertion is sufficient and easier.
Why Accurate MET Calculation Matters
Getting a good MET estimate isn’t just about curiosity. It has practical uses for your fitness and health goals.
- Better Calorie Tracking: It helps create a more reliable calorie deficit for weight management.
- Progress Monitoring: You can see if you’re able to sustain higher MET workouts over time, indicating improved fitness.
- Workout Planning: It allows you to precisely plan exercise “dose” for health benefits, meeting guidelines like 500-1000 MET-minutes per week.
Without a decent MET estimate, you might over or underestimate the value of your workouts. This can lead to frustration with progress.
Common Mistakes to Avoid
People often get tripped up when trying to figure this out. Here’s what to watch for.
- Trusting the Machine’s Calorie Count Blindly: These are often generic estimates and can be off by a significant margin.
- Overestimating Intensity: That brisk but chatty workout is likely moderate, not vigorous.
- Forgetting to Convert Weight: Remember to use your weight in kilograms (weight in lbs / 2.205) for the standard formula.
- Using Inconsistent Charts: Stick to one reputable MET chart, like the Compendium, for all your comparisons.
Tools and Apps That Can Help
You don’t have to do all the math manually. Several tools can simplify the process once you understand the basics.
- Fitness Trackers: Devices like Fitbit or Garmin use your heart rate, movement, and profile to estimate METs and calories.
- Smart Ellipticals: Some connected machines sync with apps that use more personalized data.
- Exercise Apps: Apps like MyFitnessPal have large databases of activities where you can log time and get an estimate.
Remember, these tools are still estimates. But they are convenient and can provide consistent data for tracking trends.
Frequently Asked Questions (FAQ)
What is the average METs on an elliptical?
The average METs for elliptical training typically ranges from 4.5 to 7.5. Most people working at a moderate pace achieve around 5.5 METs. It really depends on your individual effort and the machine’s settings.
How are METs calculated on fitness equipment?
Most fitness equipment uses pre-programmed algorithms based on average user data. They often only use speed and resistance, ignoring your personal weight or heart rate. This is why there personal calculation is often more accurate for you.
Is 10 METs on elliptical possible?
Yes, achieving 10 METs on an elliptical is possible but requires very high intensity. It would involve high resistance, fast pace, and likely interval training. This level is typical for advanced athletes and is not sustainable for long durations.
Can I use METs to compare elliptical to running?
Absolutely. METs are a standard unit designed for this purpose. For example, running at 6 mph (a 10-minute mile) is about 10 METs. You would need a very vigorous elliptical session to match that intensity, showing running is generally more metabolically demanding.
How does incline or resistance change METs?
Increasing the incline or resistance on an elliptical directly increases the MET value. It makes your muscles work harder to complete each stride, which raises your energy expenditure. Even at the same speed, higher resistance means a higher MET level.
In conclusion, learning how to calculate MET on elliptical equipment puts you in control of your fitness data. Start by using the standard MET chart with your honest perceived exertion. Over time, you’ll get better at gauging your intensity and using the numbers to plan effective workouts that help you meet your goals.