00:00Exercise is part of our daily routine up here at the International Space Station
00:04to make sure that we can maintain our bone density and our muscle mass.
00:09The ARED, the Advanced Resistive Exercise Device, is how we lift weights in space.
00:13You can set up various configurations on ARED
00:17to pretty much accomplish any standard weightlifting exercises you can do in a gym.
00:22Squats, deadlifts, bench press, you name it, you can do it here on the ARED.
00:27Right now I'm set up for sumo squats today, and squats are some of the most important exercises we can
00:33do
00:33to maintain the loading on our lower bodies, so to ensure that we maintain our bone density and our muscle
00:41mass.
00:41So sumo squats, here we go.
00:59The only tough part right now while we exercise is that, this is the cupola right behind me,
01:03so we have the most incredible view of the Earth right now, it's night time out there,
01:08so I think I'll float over and take a look at all the city lights and stars.
01:12And now I am going to test you the treadmill that we have on here at the International Space Station.
01:17We use this for cardiovascular exercise, and then we have the treadmill, and then we also have the cyclic power,
01:24in addition to the weightlifting machine here.
01:26So today, I'm doing a running protocol of short sprints.
01:31Right now I'm in my warm-up period, and then I'll do a series of intervals through those sprints.
01:36As you can see, I'll be right under this, to keep me down on the treadmill.
01:41Of course, if I don't have these bungees with a series of chains pulling me down onto the treadmill,
01:47I wouldn't be able to stay in position, and I would just float off every step.
01:51So, welcome to T2. I'm going to enjoy my run.
01:54In addition to weightlifting, cardiovascular exercise is, of course, very important to maintain the health of our cardiovascular system.
02:02We have two options for this. We have the SEVIS, the cycle ergometer, basically a stationary bike, built specifically for
02:09space.
02:10And then we also have a treadmill, or your rear harness, to keep you down in contact with the treadmill.
02:16Today I'm on the SEVIS, so I'm doing one of the protocols that our trainers have set out for us.
02:22As you can see, no seat, no handlebars required when you're bicycling in space.
02:27We have these little handrails up on the sides and on the bottom to help hold you down, to kind
02:33of help you when the,
02:35when you really ramp up the wattage, can help keep you in contact and be able to drive your legs
02:41a little bit further.
02:41So, today's a SEVIS day. Let's get at it.
02:45Thanks.
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