If you’re new to the gym, you might wonder what is met on elliptical machines. It’s a common question, and understanding it can help you get better results from your cardio sessions.
In simple terms, MET stands for Metabolic Equivalent of Task. It’s a standard way to measure how much energy your body uses during physical activity. One MET is equal to the energy you use while sitting quietly. So, an activity with a 5 MET value uses five times that amount of energy.
What Is Met On Elliptical
Knowing the MET value for your elliptical workout gives you a clear picture of its intensity. It helps you compare it to other exercises and track your fitness progress over time. Most modern ellipticals will even calculate and display an estimated MET value for you during your session.
How MET Values Are Calculated on the Elliptical
The machine uses a formula based on your input. It considers factors like your speed, resistance level, and sometimes your heart rate. Here’s a basic breakdown of what affects the number:
* Speed & Stride Rate: Faster movement requires more energy.
* Resistance Level: Higher resistance makes your muscles work harder.
* Incline or Ramp: Using an incline mimics going uphill, increasing effort.
* Your Body Weight: Heavier individuals typically burn more calories at the same MET level.
It’s good to remember that the MET value on the display is an estimate. Individual factors like your fitness level and metabolism play a big role too.
Typical MET Ranges for Elliptical Workouts
Elliptical workouts can vary from light to very vigorous. Here’s a general guide to what you might see:
* Light Effort (3-5 METs): A slow, steady pace with low resistance. Good for warm-ups or active recovery days.
* Moderate Effort (5-7 METs): A brisk pace where you can talk but not sing. This is a common target zone for fat burning.
* Vigorous Effort (7-9 METs): A fast pace or high resistance where talking is difficult in short sentences.
* Very Vigorous Effort (9+ METs): High-intensity intervals (HIIT) on the elliptical can reach this range.
Why Knowing Your METs is Useful
Tracking METs does more than just satisfy curiosity. It has practical benefits for your fitness journey.
It Helps with Goal Setting. Instead of just aiming for “30 minutes,” you can aim for a workout totaling, say, 8.0 METs for 30 minutes. This makes your goals more specific and measurable.
It Allows for Better Comparison. Is 20 minutes on the elliptical equal to a 20-minute run? Comparing their average MET values can give you a good answer. This helps you balance your weekly exercise routine.
It Aids in Calorie Burn Estimates. Many calorie burn formulas use MET values. While not perfectly accurate, it gives a more standardized estimate than time alone.
How to Increase Your MET Score on the Elliptical
If you want to increase the intensity of your workouts, focus on these elements. A higher consistent MET score means you’re getting fitter!
1. Add Interval Training. Alternate between periods of high intensity (high speed/resistance) and low intensity recovery. This is the most effective method.
2. Use the Resistance and Incline. Don’t just pedal fast with no resistance. Gradually increase the resistance level to challenge your muscles more.
3. Engage Your Upper Body. Push and pull the moving handles actively. Don’t just let them move on there own or hold the static handles the whole time.
4. Focus on Form. Use your heels to push down and engage your glutes. Leaning forward to much can reduce the work your legs do.
5. Try a Backward Motion. Pedaling backward emphasizes different muscle groups and can feel harder, boosting your effort.
Common Mistakes That Skew MET Readings
The machine’s computer is smart, but it can be tricked. Avoid these pitfalls for a more accurate reading.
* Leaning on the Handrails: This supports your body weight, making the workout seem easier than it is. Use a light touch for balance.
* Incorrect User Data: If you entered the wrong weight or age when you started, the MET and calorie calculations will be off.
* Sloppy Form: Bouncing or letting momentum do the work reduces the actual energy cost.
Integrating METs into Your Overall Fitness Plan
Think of METs as one useful tool in your toolbox. You can use them to plan a balanced week.
* For Weight Management: Aim for a weekly total of MET-hours. Many guidelines suggest accumulating 15-20 MET-hours per week for health benefits.
* For Cardiovascular Health: Mix moderate (5-7 MET) sessions with vigorous (7+ MET) sessions as recommended by health organizations.
* For Cross-Training: Use the elliptical on recovery days by targeting a lower MET range to stay active without heavy impact.
Remember, consistency is key. A moderate MET workout done regularly is far better than an occasional super-high MET session that leads to burnout or injury. Listen to your body and use the MET value as a guide, not the only goal.
FAQ: Your METs and Elliptical Questions Answered
Q: Is a higher MET value always better?
A: Not necessarily. The best workout depends on your goal. For endurance and fat burning, a sustainable moderate MET range is excellent. High MET intervals are for building peak fitness.
Q: My friend and I get different METs for the same workout. Why?
A: This is normal! Your weight, fitness efficiency, and how hard you’re actually working (which heart rate shows) all change the MET calculation. It’s a personal measure.
Q: Can I use METs to track calories burned?
A: Yes, many formulas use it. A simple one is: Calories burned = (METs x 3.5 x weight in kg / 200) x time in minutes. It’s still an estimate, but helpful.
Q: What’s a good MET score to aim for on the elliptical?
A: A score between 5.0 and 8.0 is a solid, effective range for most people. If your just starting out, seeing your average MET increase from 4.0 to 5.5 over a few weeks is great progress.
Q: Are the METs on other cardio machines the same?
A: The concept is identical, but the values differ. Running often has higher METs than the elliptical at a similiar perceived effort because it’s weight-bearing. The elliptical is low-impact, which is a major advantage for many.
Understanding what is met on elliptical trainers empowers you to workout smarter. By paying attention to this number, you can make informed decisions, track your improvement, and get the most out of every session you do.