The Jacobs Ladder is an exercise machine consisting of a runged ladder angled at 40 degrees. It is non-motorized, and thus self-paced.[1] The machine was invented by Steve Nichols who had injured his knees and back, and wanted to do a full-body workout that didn't put excessive stress on those injured body parts.[2] 5–10 minutes is considered a beginner duration, 10–20 for moderate, and 20–30 for an advanced level.[1] The Jacobs Ladder works out both the lower and upper body, and it is a favorite among groups such as United States Army Rangers, United States Navy SEALs, and The Biggest Loser contestants.[2] The main muscles activated in the exercise are the quads, glutes, shoulders, and lats.[3] Research from Louisiana State University has concluded that compared to a treadmill, the Jacobs Ladder allows a person to work out harder while expending less effort.[4] Due to the pressure applied on the inner abdominal muscles, the exercise is generally considered unsafe for pregnant women, especially after the 16th week of pregnancy.[5]

References

  1. 1 2 Erickson, Kerry (March 25, 2016). "Jacobs Ladder". The Times of Northwest Indiana. Retrieved December 3, 2023.
  2. 1 2 Internicola, Dorene (October 8, 2012). "Jacobs Ladder climbers reap tough fitness rewards". reuters.com. Reuters. Retrieved December 3, 2023.
  3. ↑ Appleton, Talene; Pastuch, Sean (September 3, 2023). "The 8 Best Stair Climbers for Your Home Gym, According to Certified Trainers". Men's Health. Retrieved December 3, 2023.
  4. ↑ "Work Smarter. Reaping the Benefits of the Jacobs Ladder". columbiaassociation.org. Columbia Association. April 1, 2021. Retrieved December 4, 2023.
  5. ↑ Stricker, Elizabeth (September 11, 2023). "Sports and Exercise in Pregnancy: Everything You Need To Know". healthnews.com. Healthnews. Retrieved December 3, 2023.
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