'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAMDAwMDAwQEBAQFBQUFBQcHBgYHBwsICQgJCAsRCwwLCwwLEQ8SDw4PEg8bFRMTFRsfGhkaHyYiIiYwLTA+PlQBAwMDAwMDBAQEBAUFBQUFBwcGBgcHCwgJCAkICxELDAsLDAsRDxIPDg8SDxsVExMVGx8aGRofJiIiJjAtMD4+VP/AABEIAAUACgMBIgACEQEDEQH/xABaAAEBAQAAAAAAAAAAAAAAAAAABwgQAAIDAAIDAQAAAAAAAAAAAAECAwQFABMGITESAQEBAAAAAAAAAAAAAAAAAAABAhEBAQEBAAAAAAAAAAAAAAAAAREAAv/aAAwDAQACEQMRAD8Ay7i+d6lvfsT2UE9eJL3XTeR+lfzGA3oEe2Dffo5RsrPwpculI+eXd60TMzSkkkqCSTxxx4BrqrDf/9k='%3E%3C/image%3E%3C/svg%3E)
Bored of the treadmill? Well, you can spice up your cardio routine with the Jacobs ladder exercise. It is a workout that offers intense full-body movement, that too without putting much stress on the knees, spine, and hips.
However, you may wonder what exactly a Jacobs ladder machine is and what benefits it offers. Read on to learn all about the Jacobs ladder - the equipment, benefits, and muscles worked.
What Is Jacob’s Ladder Exercise Machine?
Jacobs ladder exercise machine, also known as the ladder mill, is basically a self-powered equipment that allows the user to get a full-body cardio workout. It is a high-intensity interval training (HIIT) cardio machine that exercisers can use for conditioning and rehab work. The machine offers real-time readings of foot climbing, elapsed time, heart rate, calorie burn, and more, on its digital screen display.
Jacobs ladder machine, which is a treadmill-style equipment, is available in three different versions, namely Jacobs ladder, Jacobs ladder 2, and Jacobs ladder X. It mimics a ladder climber set against a wall with a 40-degree climbing angle. The resistance of the exercise is solely controlled by the user, rather than some pre-programmed speed settings in the machine.
Exercisers need to wear a waist belt that’s attached to the machine to stimulate their entire body as they get on all fours on a steep incline.
What Muscles Are Trained during the Jacobs Ladder Exercise?
While ladder climbing is an excellent way to tone and strengthen your lower body muscles, the Jacobs ladder exercise, in addition, also targets some of the major upper body muscles.
In fact, it targets some of the largest muscles in your body, including your glutes, hamstrings, calves, chest, shoulders, triceps, biceps, and core muscles.
Jacobs Ladder Exercise Benefits
Here are some of the benefits of adding the Jacobs ladder to your exercise routine:
Offers full-body movement
One of the most well-known benefits of the Jacobs ladder exercise is its ability to offer a full-body workout. While doing this exercise, you activate major muscles in your upper and lower body, along with your core and abductors.
Although other cardio machines also work your upper body, the workout you get on the ladder mill is much more efficient and beneficial.
Burns fat
Jacobs ladder exercise boosts your overall cardiovascular endurance and strength while working on improving your aerobic and anaerobic fitness. Exercising on the Jacobs ladder also improves your metabolism, thereby helping you burn more calories in a short period of time.
Depending on your fitness level and goals, you can use the machine in a high-intensity interval training or low-intensity training routine.
Offers a low-impact workout
Unlike other cardio machines such as treadmills, the Jacobs ladder exercise machine offers a low-impact exercise that’s safe and puts minimal stress on your tendons and joints.
This machine can be used by beginners and advanced exercisers alike as there is no risk of injury. Plus, it can be used by people dealing with ongoing injuries as well as it's good for rehab work.
Burns a good amount of calories
Since this machine engages multiple muscle groups at the same time, it leads to higher calorie burning in a shorter duration than other cardio machine exercises.
Safe for your spine
The machine’s 40-degree angle puts your spine in a neutral and safe position and destresses the lower back, thereby keeping your spine protected and away from any kind of pain and injuries.
How to Use Jacobs Ladder Exercise Machine?
At first, using this exercise machine might look challenging, but it is relatively simple. Follow these steps to use the Jacobs ladder correctly and safely:
- Start by setting your weight and height using the reset sensor. Strap on the belt around your waist and get on the machine. Adjust the waist strap so that it's neither too loose nor too tight.
- Now start climbing slowly and use opposite limb movements, i.e., with your right arm use your left leg to step and vice versa. Maintain a neutral spine while climbing as overarching your back can put stress on your spine. Also, remember to keep your head in a neutral position so as to avoid straining your neck muscles.
- Climb slowly for at least five minutes and allow your core and joints to get activated.
- If you want to end the session, simply stop climbing and allow yourself to cool down.
If you are a beginner, start with slow movements as this exercise requires proper coordination. Once you are confident enough, try adding the Jacobs ladder exercise to your circuit workout routine by performing a few minutes of intervals on the machine between your strength training exercises. You can also use the machine for a full cardio session.
