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>> Commander Scott Kelly: Hi.

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I'm Caption Scott Kelly,
Commander of the Expedition 26 crew

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for the International Space Station.

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Microgravity provides a lot of
difficulties for us in space.

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It also makes some things easier.

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But one of the major impacts it has is the
effect on our bodies, specifically with regards

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to the loss of bone mass and muscle mass.

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One of the ways we mitigate that is
with exercise, and one of the things --

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one of the devices we use is right behind me,

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and it's called the Advanced
Resistive Exercise Device.

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Basically, it's a weightlifting machine that
uses cylinders of air to provide resistance,

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and it actually feels like real weight.

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It's a really, really well-designed piece
of equipment, and we really like it,

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and we use it six days a week here
on the International Space Station.

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It's located in the Node 3 module,
and it's also located on the ceiling,

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so when you're lifting weights,
you're lifting upside down.

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So let's get started.

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The first exercise I'd like to show you
today is squats, and today is my six-squat

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or six-rep day, and I'm doing
the squats of 240 pounds.

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The next exercise I want to
show you are heel raises.

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We use a little block here to raise our feet up.

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This bar actually has two positions: An
upward position for exercise like squats

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and heel raises, and then a lower position for
other exercises like dead lifts or bench press.

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In this case next I'm going to do the dead lift.

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I don't know if you notice, I keep looking
up, because that's where the cupola is,

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and this is the view, looking up.

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So when we're doing our exercises here, if we're
going to be laying down and using this device

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to bench press, we can actually look
out at the beautiful planet Earth.

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It's quite a spectacular view.

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We do a lot of leg exercises,
as you can see here.

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The reason for that is most of the
critical areas where we lose bone mass are

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in our hips and our thighs, even your heels.

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So a lot of the exercises, we do
exercise those specific areas.

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We're going to start now are some
shoulder presses, which uses a small bench.

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You see a cable upright row.

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The last exercise that we'll
show you is the bicep curls

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Well, hope you enjoyed seeing how we worked
out here on the International Space Station,

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and you learned a little bit about the
effects of microgravity on our bodies,

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and how we mitigate those effects.