Exercise - Blog Posts

The International Space Station Through the Eyes of Little Earth!

Currently, six humans are living and working on the International Space Station, which orbits 250 miles above our planet at 17,500mph. Accompanying their mission is a zero-g indicator, informally known as “Little Earth”. 

Greetings fellow Earthlings! Curious about my first week on the International Space Station? What does a normal day look like when you’re living and working hundreds of miles above Earth? Take a look at some photos from my first week, when I was still learning the ropes from my new roommates!

Welcome Ceremony

Talk about a warm welcome! I arrived on March 3, 2019 when the SpaceX Crew Dragon docked to the Space Station for the first time. This historic mission marked the first time a commercially built American spacecraft intended for human spaceflight docked to the orbital lab. Though un-crewed, Dragon was carrying two very important passengers – my space travel companion Ripley and myself, Astronaut Little Earth. During my three-day introduction to the station, two Expedition 59 astronauts, Anne McClain and David Saint-Jacques, taught me what it takes to be a Space Station crew member!

Earth Watching

First thing’s first – the VIEW. After the traditional hatch opening welcome ceremony, I was off to the Cupola Observational Module. Designed for the observation of operations outside the station, this module’s six side windows also provide spectacular views of our Mother Earth! My roommate Anne McClain introduced me to the beautiful vantage point of space. Clearly, I was a little star-struck.

Space Suit Sizing

Next, it was time to get to work – lending a hand with Anne McClain’s space suit sizing. Did you know you actually grow in zero gravity? Astronaut McClain has grown two inches on her current mission in space. Crew members must account for this change in growth to know if different components need to be switched out of their individual spacesuit for a better fit. When pressurized and filled with oxygen, the spacesuits become stiff objects around the astronauts inside, making it critical they fit comfortably. These spacesuits are essentially mini spacecraft that provide protection and a means of survival for the astronauts as they venture outside the space station and into the harsh environment of space.

Space Coffee!

One Café Latte, please! I was thrilled to find out that even in space, the morning begins with a pick me up. Due to microgravity, liquids tend to get sticky and cling to the wall of cups, making these plastic pouches and straws necessary for consumption. Astronauts in 2015 got an upgrade to their morning cup of joe thanks to SpaceX, Lavazza and the Italian Space Agency. Named the ISSpresso, a microgravity coffee maker has brought authentic Italian espresso with zero-G coffee cups onto the International Space Station.

Emergency Mask Donning

Fueled up and ready for the day, my next agenda item was emergency preparedness practice. There is no 9-1-1 in space, and three events that could pose a dangerous threat to the Space Station include a fire, a depressurization event or an ammonia breakout. Here, Canadian Astronaut David Saint-Jacques and I practiced emergency mask donning in the unlikely event of an ammonia leak into the station’s atmosphere.

Preventative Maintenance

From astronaut to astro-plumber, I traded my mask for goggles with Astronaut Anne McClain during a briefing on plumbing routine maintenance. Because the International Space Station never returns to Earth, the crew is trained to regularly inspect, replace and clean parts inside the station.

Daily Exercise

Talk about staying healthy! After a busy day, Astronaut McClain and I continued to hit the ground running, literally. Crew members are required to work out daily for about two hours to help keep their heart, bones and muscles strong in zero gravity. The harness McClain is wearing is very much like a backpacking harness, designed to evenly distribute weight across her upper body and is attached to a system of bungees and cords. Depending on the tension in these attachments, a specific load of pressure is applied to her body onto the machine.

Strength Training in Zero-G

Watch out, deadlift going on. Running isn’t the only gym exercise they have onboard; strength training is also incorporated into the daily exercise regime.

Robotics Operations: Canadarm2 

You can look, just don’t touch they told me. Whoops. This was a definite highlight, my Canadarm 2 briefing. That black nob by my hand is the translational hand controller. It operates the up and down function of the 57.7-foot-long robotic arm. The Canadarm2 lends a literal helping hand with many station functions, using a “hand” known as a Latching End Effector to perform tasks such as in orbit maintenance, moving supplies and performing “cosmic catches”.

Crew Group Dinner 

Whew, you work up a big appetite working on the Space Station. Ending the day, I was introduced to a crew favorite, group dinner! Astronauts and cosmonauts from around the world come together on the orbital lab and bring with them a variety of cultures and ... food! Though each country is responsible for feeding its own members, when on board the astronauts can share as they please. A new friend of mine, Paxi from the European Space Agency, welcomed my visit and we split a delicious space-shrimp cocktail.

And that’s a wrap to a busy first week aboard the International Space Station! Learn more about what it means to live and work aboard the International Space Station, and click here to see if you have what it takes to become a NASA Astronaut. Until next time!

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Exercising in Space

Are you hoping to get to the gym more often in 2016? While you work out on Earth, here are a few ways that astronauts stay fit on the International Space Station.

Exercise is an important part of the daily routine for astronauts aboard the International Space Station to prevent bone and muscle loss, and to maintain cardiovascular health. On average, astronauts exercise two hours per day. The equipment they use in space is different than what we use on Earth.

Lifting 200 pounds on Earth may be a lot of work, but in microgravity a 200 pound dumbbell would not weigh anything. Therefore, free weights do not serve as a good strength training tool for the astronauts in space.  That means exercise equipment needs to be specifically designed for use in space so astronauts will receive the workout needed.

What Equipment Do They Use in Space?

Advanced Resistive Exercise Device (ARED)

The ARED hardware uses adjustable resistance piston-driven vacuum cylinders along with a flywheel system to simulate free-weight exercises in normal gravity. It’s primary goal is to maintain muscle strength and bone mass in astronauts during long periods in space.

Cycle Ergometer with Vibration Isolation System (CEVIS)

CEVIS is very similar to a mechanical bicycle. It’s bolted to the floor, and astronauts snap their shoes on to the pedals. A seat belt can be used to hold them in position, and they can change the resistance for varying levels of difficulty.

Russian Treadmill (BD-2)

BD-2 is the treadmill that is found in the Russian segment of the space station. It allows crew members to walk and run with a speed from 2.4 to 20 km/hr. 

Combined Operational Load Bearing External Resistance Treadmill (COLBERT)

COLBERT is the second generation U.S. treadmill on the space station. It features data collection devices that will allow scientists and doctors to evaluate how effective the exercise is in reducing the amount of bone and muscle density loss due to microgravity exposure. It allows crew members to walk and run with a speed from 4.8 to 20 km/hr. 

Why is it called COLBERT? 

The treadmill’s name was selected after comedian Stephen Colbert took interest in our online naming poll for Node 3 of space station. He urged his viewers to submit the name “Colbert.” Although we ended up choosing the suggested name “Tranquillity” for the node, we designated its new treadmill “COLBERT” in honor of the name that received the most entries.

VELO Ergomoeter Bike (VB-3)

VB-3 is used for aerobic training, medical tests and pedaling regimes. It is located in the Russian segment of the space station. 

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Top 10 Ways the Space Station is Helping Get Us to Mars

Believe it or not, the International Space Station is paving our way to Mars. Being the only microgravity laboratory in which long-duration investigations can take place, it provides deeper understanding of how the human body reacts to long-term spaceflight. Here are the top 10 ways the space station is helping us on our journey to the Red Planet:

10: Communication Delays

Have you ever sent a text and got frustrated when it took longer than 3 seconds to send? Imaging communicating from Mars where round-trip delays could take up to 31 minutes! Our Comm Delay Assessment studies the effects of delayed communications for interplanetary crews that have to handle medical and other emergencies in deep space.

9. Astronaut Functional Performance

After a long nights sleep, do you ever feel a bit clumsy when you first get out of bed? Imagine how crew members might feel after spending six months to a year in microgravity! Our Field Test investigation is working to understand the extend of physical changes in astronauts who live in space for long periods of time, with an aim toward improving recovery time and developing injury prevention methods for future missions.

8. Psychological Impacts of Isolation and Confinement

In order to study the behavioral issues associated with isolation and confinement, researchers evaluate the personal journals of space station crew members. These study results provide information to help prepare us for longer duration spaceflight.

7. Impacts on Vision

Did you know that long duration spaceflight can often cause changes to crew members’ vision? It can, and our Ocular Health study monitors microgravity-induced visual impairment, as well as changes believed to arise from elevated intracranial pressure. All of this work hopes to characterize how living in microgravity can affect the visual, vascular and central nervous systems.

6. Immune Responses

An important aspect of our journey to Mars is the need to understand how long-duration spaceflight affects they way crew members’ bodies defend agains pathogens. Our Integrated Immune investigation collects and analyzes blood, urine and saliva samples from crew members before, during and after spaceflight to monitor changes in the immune system.

5. Food for Long-Duration Crews

Just like a hiker preparing for a long trek, packing the foods that will give you the most energy for the longest amount of time is key to your success. This is also true for astronauts on long-duration missions. Our Energy investigation measures a crew members’ energy requirements, which is a crucial factor needed for sending the correct amount of the right types of food to space.

4. Exercise for Long-Term Missions

Rigorous exercise is already a regular part of astronauts’ routines, and continuing that focus will be critical to keeping crew members’ bodies strong and ready for a mission to Mars and a healthy return to Earth. Our Sprint investigation is studying the best combination of intensity and duration for exercise in space.

3. Determine Best Habitat/Environment for Crews

Have you ever complained about your room being too small? Imagine living in cramped quarters with an entire crew for months on a Mars mission! Our Habitability investigation collects observations that will help spacecraft designers understand how much habitable volume is required, and whether a mission’s duration impacts how much space crew members need.

2. Growing Food in Space

There’s nothing like fresh food. Not only does it provide valuable nutrition for astronauts, but can also offer psychological benefits from tending and harvesting the crops. Our Veggie investigation studies how to best utilize a facility aboard the space station for growing fresh produce in microgravity.

1. Manufacturing Items in Space

When crews head to Mars, there may be items that are unanticipated or that break during the mission. Our 3-D Printing in Zero-G Technology Demonstration would give crews the ability to manufacture new objects on demand while in space.

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Normal Things…Done in a Not So Normal Way

Floating around in zero gravity may sound like a blast, but it can actually present a lot of challenges to things we do everyday here on Earth with little to no thought. Here are a few ways that astronauts on the International Space Station complete normal tasks in orbit:

1) Washing Hair

You can’t just have a shower on the space station because the water would come out of the faucet and float all over the place. In this video, NASA Astronaut Karen Nyberg demonstrates how she uses a bag of water, no rinse shampoo, a towel and her comb to wash her hair.

2) Drinking Coffee

Believe it or not, there are special cups used on the space station to drink coffee from the new ISSpresso machine. I mean, you wouldn’t want hot coffee floating around in the air…would you? Previously, astronauts drank coffee from plastic bags, but let’s face it, that sounds pretty unenjoyable. Now, there are zero Gravity coffee cups, and an Italian espresso machine aboard the International Space Station! These cups were created with the help of capillary flow experiments conducted in space.

3) Sleeping

There’s nothing like crawling into bed after a long day, but astronauts can’t exactly do that while they’re in microgravity. Instead of beds, crew members use sleeping bags attached to the walls of their small crew cabins. They are able to zipper themselves in so that they don’t float around while they’re asleep. This may sound uncomfortable, but some astronauts, like Scott Kelly, say that they sleep better in space than they do on Earth!

4) Exercising 

Exercising in general is an important part of a daily routine. In space, it even helps prevent the effects of bone and muscle loss associated with microgravity. Typically, astronauts exercise two hours per day, but the equipment they use is different than here on Earth. For example, if an astronaut wants to run on the treadmill, they have to wear a harness and bungee cords so that they don’t float away.