If you’ve ever seen “12 METs” on a treadmill display and wondered what it means, you’re not alone. Understanding what does 12 METs mean on a treadmill can help you gauge your workout intensity in a whole new way.
What Does 12 METs Mean on a Treadmill
MET stands for Metabolic Equivalent of Task. It’s a simple way to measure how hard your body is working compared to when it’s at rest. One MET is defined as the energy you use while sitting quietly. So, a 12 METs reading means your body is working 12 times harder than it would be if you were just sitting on the couch. This is a measure of exercise intensity used by doctors, researchers, and fitness pros.
Breaking Down the METs Measurement
Think of METs as a multiplier. If an activity is 4 METs, it requires four times the oxygen and energy of resting. The treadmill’s computer estimates this based on your speed, incline, and sometimes heart rate. A 12 METs value indicates a very high level of exertion. It’s a common benchmark used in medical stress tests to assess heart health, but it’s also a powerful goal for fit individuals.
Not all treadmills display METs, but many modern ones, especially in gyms or for home use, include this feature. It’s calculated using standardized formulas that take your workout data into account. While it’s an estimate, it’s a highly useful one for tracking progress.
What Kind of Workout Equals 12 METs?
Reaching 12 METs requires significant effort. It’s not a casual walk. Here are some treadmill settings that typically correlate to around 12 METs for an average person:
- Running at approximately 7 miles per hour (an 8:34 minute/mile pace) on a flat surface.
- Running at a moderate pace, like 5.5 mph, but on a steep incline of about 10%.
- High-intensity interval work, where your peak intervals hit these speed or incline levels.
It’s important to remember that METs are standardized. Your personal fitness level, age, weight, and the treadmill’s calibration can make the number vary slightly. The key is that 12 METs consistently represents a vigorous workout.
Why the Treadmill Uses METs
Treadmills use METs to give you a universal intensity metric. Unlike speed or incline alone, METs combines these factors into a single, easy-to-understand number. This helps you compare different workouts. For example, a run at 6 mph on a 5% incline might equal the same METs as a run at 7.5 mph on a flat surface.
The Connection Between METs and Your Health
METs aren’t just a random number. They have direct links to your cardiovascular fitness and overall health. In fact, your ability to reach and sustain higher MET levels is a strong indicator of your heart’s condition.
Fitness Benchmarks and Goals
Fitness organizations often use METs to categorize ability. Here’s a general guide:
- Less than 6 METs: Moderate intensity. Good for general health.
- 6 to 9 METs: Vigorous intensity. Associated with good fitness.
- 10+ METs: High intensity. Excellent fitness levels.
- 12+ METs: Superior fitness. Often seen in well-trained individuals.
If your treadmill workout consistently shows 12 METs, it suggests you have a high level of cardiorespiratory fitness. This is a positive sign for long-term health.
METs in Medical Stress Tests
During a cardiac stress test, patients walk or run on a treadmill while their heart is monitored. The test starts easy and gets harder every few minutes. Doctors note the MET level the patient achieves. Achieving 10 METs or more is usually an excellent result, indicating a low risk of heart problems. So, a 12 METs performance in such a test is very strong.
Knowing this can help you see your treadmill workout in a new light—it’s not just exercise, it’s a measure of your body’s engine capacity.
How to Safely Work Towards a 12 METs Workout
You shouldn’t just jump on a treadmill and aim for 12 METs right away. It requires building a base of fitness to do it safely. Here’s a sensible approach:
- Know Your Starting Point: First, see what MET level you currently reach during a hard, but sustainable, 10-minute run. Note the speed and incline.
- Increase Gradually: Use the FITT principle (Frequency, Intensity, Time, Type). Each week, slightly increase one element. For example, add 0.3 mph to your speed or 1% to your incline.
- Listen to Your Body: Pay attention to pain, excessive shortness of breath, or dizziness. The METs number is a guide, not a command.
- Mix Up Your Training: Include slower, longer runs to build endurance, and shorter, faster intervals to build power. Both will help improve your MET capacity.
- Track Your Progress: Every few weeks, retest yourself under similar conditions. Notice if you can hit a higher METs number at the same perceived effort.
Consistency is more important than pushing to hard to fast. Building up over weeks and months is the key to sustainable improvement.
Factors That Affect Your METs Reading
Your treadmill’s METs display is an estimate. Several things can influence it:
- Your Weight Input: If the treadmill asks for weight, make sure it’s accurate. The calculation uses this to estimate energy expenditure.
- Machine Calibration: An old or poorly maintained treadmill might not track speed or incline perfectly, affecting the METs math.
- Your Running Form: Holding onto the handrails significantly reduces the work your body does. For an accurate METs reading, try to run without holding on, if it’s safe for you.
- Age and Fitness Level: The formulas are averages. A very fit 60-year-old might show a slightly different MET value than a beginner 25-year-old at the same speed.
Using METs to Calculate Calories Burned
One of the most practical uses of the METs number is estimating calorie burn. The formula is straightforward:
Calories Burned per Minute = (METs x 3.5 x your weight in kg) / 200
First, convert your weight from pounds to kilograms by dividing by 2.2. For example, a 154 lb person is 70 kg. If they’re working at 12 METs:
- METs (12) x 3.5 = 42
- 42 x weight in kg (70) = 2940
- 2940 / 200 = 14.7 calories burned per minute.
In a 20-minute workout at this intensity, they would burn approximately 294 calories. This makes METs a more personalized tool than the generic “calories burned” display on many machines, which often doesn’t account for individual weight.
Common Misconceptions About METs on Treadmills
Let’s clear up a few misunderstandings about this metric.
- Myth: A higher METs number always means a better workout.
Truth: The best workout depends on your goals. A longer, moderate METs session can be better for endurance than a short, high-METs one. - Myth: The METs number is 100% accurate for everyone.
Truth: It’s a very good estimate based on population averages, but individual metabolism can vary. - Myth: You need to hit 12 METs to be healthy.
Truth: Absolutely not. Regular exercise at moderate intensity (3-6 METs) provides enormous health benefits. 12 METs is an elite fitness target. - Myth: METs are only for running.
Truth: While we’re talking about treadmills, METs values exist for hundreds of activities, from gardening to weightlifting.
Alternatives to METs for Measuring Intensity
While METs are useful, they aren’t the only way to measure how hard you’re working. Here are two other common methods you can use alongside METs:
Heart Rate Zones
This method uses a percentage of your maximum heart rate. Vigorous exercise often falls between 70-85% of your max heart rate. You would need a heart rate monitor, either on the treadmill or a wearable device, for this. It’s very personal, as it’s based on your own physiology.
Rating of Perceived Exertion (RPE)
This is the simplest method. It’s how you feel. The Borg Scale goes from 6 (no exertion) to 20 (maximal exertion). A 12 METs effort would typically feel like a 16 or 17 on this scale—very hard to very, very hard. It requires no equipment and is surprisingly accurate once you get used to it.
Using a combination of METs, heart rate, and RPE gives you the most complete picture of your workout intensity.
Frequently Asked Questions (FAQ)
Is 12 METs a good score?
Yes, achieving 12 METs on a treadmill indicates superior cardiorespiratory fitness. It’s a common high benchmark in medical and athletic assessments.
How fast is 12 METs in mph?
It’s roughly equivalent to running at 7 mph (an 8:34 minute per mile pace) on a flat treadmill. However, incline significantly changes the required speed.
What is a good METs level by age?
While averages decline with age, a good target for men is often 10+ METs at age 40, 9+ at 50, and 8+ at 60. For women, targets are typically about 1-2 METs lower. These are general guidelines, and individual potential varies.
Can walking ever reach 12 METs?
It’s highly unlikely through walking alone. Even power walking at 4.5 mph on a max incline might only reach 8-9 METs. Reaching 12 METs almost always requires running.
Why does my treadmill not show METs?
Not all models have this feature. It’s more common on commercial or advanced home treadmills. Check your manual or console settings—it might be listed under “METs,” “Energy Expenditure,” or in a data field you can select.
How accurate are treadmill METs calculators?
They provide a good standardized estimate for most people. Accuracy depends on correct user weight input, proper machine calibration, and not leaning on the handrails. For personal daily tracking, they are excellent.
Understanding what does 12 METs mean on a treadmill empowers you to train smarter. It moves beyond simple speed and distance, giving you a scientific lens to view your effort, track your fitness gains, and set informed goals. Next time you see that number, you’ll know it represents a powerful level of exertion and a sign of a strong, healthy heart.