1
00:00:00,960 --> 00:00:02,890
>> So we're back here in the exercise facility.

2
00:00:02,890 --> 00:00:05,910
We're here at the Johnson Space
Center where the astronauts train

3
00:00:05,910 --> 00:00:08,860
on the equipment that's onboard
the international space station.

4
00:00:08,860 --> 00:00:13,590
Here I am on the ARED, which is also called
the advanced resistive exercise device,

5
00:00:13,590 --> 00:00:17,350
this piece of machine, it looks like
behemoth and is very intimidating.

6
00:00:17,350 --> 00:00:22,520
I'm actually going to attempt it, but it is
a what simulates weight lifting here on earth

7
00:00:22,520 --> 00:00:27,050
and so here with me today is Bob Tweedy, he's
one of the trainers, one of the three trainers

8
00:00:27,050 --> 00:00:29,330
that trains the astronauts on how to use all

9
00:00:29,330 --> 00:00:31,500
of the equipment that's onboard
the international space station.

10
00:00:31,500 --> 00:00:32,250
Welcome, Bob.

11
00:00:32,250 --> 00:00:32,990
>> Thank you.

12
00:00:32,990 --> 00:00:34,270
>> So let's get to it.

13
00:00:34,270 --> 00:00:38,070
We're going to go first into
one of the exercises.

14
00:00:38,070 --> 00:00:40,320
There's many exercises that
we can do on this, correct?

15
00:00:40,320 --> 00:00:40,800
>> That's correct.

16
00:00:40,800 --> 00:00:42,840
>> So we're going to start
with some leg exercises.

17
00:00:42,840 --> 00:00:46,260
We're going to go with a squat
because I'm daring like that.

18
00:00:46,260 --> 00:00:50,760
And we're going to go here, first I want to Bob
to explain to us a little about how this works

19
00:00:50,760 --> 00:00:53,740
because obviously in space, you,
you're not going to feel weight.

20
00:00:53,740 --> 00:00:59,260
So I'm actually going to adjust the load
and he's going to explain how this works.

21
00:00:59,260 --> 00:01:02,630
>> So what you're doing here
is adjusting the load.

22
00:01:02,630 --> 00:01:07,390
This is a zero gravity weight lifting
machine that can provide up to 600 periods

23
00:01:07,390 --> 00:01:10,200
of resistance when you use the lift bar.

24
00:01:10,200 --> 00:01:14,610
It can also provide an additional 150
pounds of resistance if you use the,

25
00:01:14,610 --> 00:01:17,990
the cable and I think you're going
to demonstrate some of that as well.

26
00:01:17,990 --> 00:01:22,170
The load is provided two
cylinders that contain a vacuum,

27
00:01:22,170 --> 00:01:25,610
so you're constantly pushing
and pulling against the vacuum.

28
00:01:25,610 --> 00:01:30,200
>> Okay. And emphasis on zero
'cause I just put it down to zero.

29
00:01:31,750 --> 00:01:33,280
>> Okay.

30
00:01:33,280 --> 00:01:36,340
>> All right.

31
00:01:36,340 --> 00:01:40,080
>> So go ahead and get under the bar and just
position, position yourself for the squat.

32
00:01:40,080 --> 00:01:42,160
>> Okay. And we're going
to take it off the rack?

33
00:01:42,160 --> 00:01:42,870
>> Take it off the rack.

34
00:01:42,870 --> 00:01:43,440
>> All right.

35
00:01:43,440 --> 00:01:44,820
>> Stand up.

36
00:01:44,820 --> 00:01:49,530
Slide your feet back just a
tad and you are ready to go.

37
00:01:49,530 --> 00:01:50,280
[ Background noise ]

38
00:01:50,280 --> 00:01:53,580
>> Very good lift.

39
00:01:55,140 --> 00:01:58,900
>> Actually this is -- it's work.

40
00:01:58,900 --> 00:02:01,450
I can feel it.

41
00:02:01,450 --> 00:02:02,620
I feel the burn.

42
00:02:02,620 --> 00:02:08,810
So can you tell me, does this feel any
different here, as it does in space?

43
00:02:08,810 --> 00:02:10,300
Does it feel the same, do you know?

44
00:02:10,300 --> 00:02:15,950
>> Well, having not been in space, I can't
tell you exactly, but the load is constant,

45
00:02:15,950 --> 00:02:20,520
just like free weights would
be on the ground or in the gym.

46
00:02:20,520 --> 00:02:24,700
The, the crew members would
dial in a load that, you know,

47
00:02:24,700 --> 00:02:27,150
would be appropriate per their prescription

48
00:02:27,150 --> 00:02:30,470
and they're coming back in
really, really good shape.

49
00:02:30,470 --> 00:02:34,570
So we like the, we like the
effects of this machine.

50
00:02:34,570 --> 00:02:37,560
>> And so typically, how many
do they do -- reps, sets?

51
00:02:37,560 --> 00:02:40,850
>> Oh, they'll, they'll do
[inaudible] yeah, you can go ahead

52
00:02:40,850 --> 00:02:45,570
and rack it forward and then down and then good.

53
00:02:46,850 --> 00:02:47,630
>> So typically how...

54
00:02:47,630 --> 00:02:49,620
>> They'll, they'll do 3 sets, 3 sets

55
00:02:49,620 --> 00:02:53,200
of 10 is probably the standard,
but it could 4 sets of 12.

56
00:02:53,200 --> 00:02:59,870
It could be 3 sets of 6, it all depends on if
they're doing a heavy day, a medium weight day,

57
00:02:59,870 --> 00:03:03,490
or, or maybe a light day with more repetitions,
so there's some variation [inaudible]

58
00:03:03,490 --> 00:03:03,560
[ Inaudible ]

59
00:03:03,560 --> 00:03:07,300
>> Okay. So it just depends on the astronaut
and what his or her prescription is.

60
00:03:07,300 --> 00:03:08,700
>> Right. Exactly right.

61
00:03:08,700 --> 00:03:09,340
>> Okay. Great.

62
00:03:09,340 --> 00:03:13,060
So talk to me a little about what exercise,
we'll go ahead and break this down, if you will

63
00:03:13,060 --> 00:03:16,300
and we'll get ready to do some arm
exercises, but tell me a little more

64
00:03:16,300 --> 00:03:18,510
about the different exercises
that we can do with this machine.

65
00:03:18,510 --> 00:03:22,800
>> You can do pretty much anything on this
machine that, that you can do on the ground.

66
00:03:22,800 --> 00:03:27,960
The big, the big lifts that we focus
on are, are squats, which you just did.

67
00:03:27,960 --> 00:03:36,480
We can do heel raises, dead lifts and
a wide variety of cable exercises.

68
00:03:36,480 --> 00:03:40,110
There's also a bench that we
can attach to the platform.

69
00:03:40,110 --> 00:03:41,070
>> Are you cranking it up?

70
00:03:41,070 --> 00:03:42,490
>> I'm cranking it up 'cause...

71
00:03:42,490 --> 00:03:43,570
>> You're killing me, Smalls.

72
00:03:43,570 --> 00:03:44,510
>> You, you need to do this.

73
00:03:44,510 --> 00:03:45,860
>> I know.

74
00:03:45,860 --> 00:03:47,460
All right.

75
00:03:47,460 --> 00:03:51,470
>> So there's, there's an exercise bench that
can be attached to the platform and you can lay

76
00:03:51,470 --> 00:03:54,430
on the bench and you can do, you
know, your typical bench press.

77
00:03:54,430 --> 00:03:55,380
>> Your typical bench press.

78
00:03:55,380 --> 00:03:59,400
>> You can sit on the bench and
do presses, overhead presses.

79
00:03:59,400 --> 00:04:04,390
So a wide variety of exercises that you
can do and, and the great thing is is

80
00:04:04,390 --> 00:04:05,900
that the load is a constant load.

81
00:04:05,900 --> 00:04:06,200
So.

82
00:04:06,200 --> 00:04:06,610
>> Interesting.

83
00:04:06,610 --> 00:04:09,350
So, a lot of these exercises,
are they all isolated,

84
00:04:09,350 --> 00:04:12,970
are there any complex exercises
that can be done?

85
00:04:12,970 --> 00:04:17,090
>> We, we try not to get too complex
with the machine because isolation,

86
00:04:17,090 --> 00:04:18,670
what you said, is, is really important.

87
00:04:18,670 --> 00:04:22,130
When you exercise on the machine, the
machine basically free floats away

88
00:04:22,130 --> 00:04:29,100
from the station structured on a, on a system
of rails and you can excite that system

89
00:04:29,100 --> 00:04:35,670
if you do certain lifts and the reason why
it free floats while you're using it is

90
00:04:35,670 --> 00:04:38,920
because you don't want any
forces that you produce as a,

91
00:04:38,920 --> 00:04:42,240
as a user to be transmitted
into the structure station.

92
00:04:42,240 --> 00:04:43,180
>> Okay. Great.

93
00:04:43,180 --> 00:04:44,570
So what are we going to do first?

94
00:04:44,570 --> 00:04:46,990
>> You're going, you're going to do bicep curls.

95
00:04:46,990 --> 00:04:47,450
>> All right.

96
00:04:47,450 --> 00:04:50,810
I'm ready.

97
00:04:50,810 --> 00:04:54,010
>> [inaudible] the cable.

98
00:04:54,010 --> 00:04:57,640
>> And so which exercises do they
do daily, [inaudible] as opposed

99
00:04:57,640 --> 00:05:00,350
to which ones they do just, you know [inaudible]

100
00:05:00,350 --> 00:05:05,650
>> Right. Every day, they'll do some form of
squat, like the regular squat that you just did,

101
00:05:05,650 --> 00:05:09,340
then they do a squat, squat with a wide stance.

102
00:05:09,340 --> 00:05:12,840
A wide stance squat and they
can do a single leg squat.

103
00:05:12,840 --> 00:05:17,010
>> Okay. And so they're different
variations of the, of each exercise as well.

104
00:05:17,010 --> 00:05:17,300
>> That's right.

105
00:05:17,300 --> 00:05:22,230
>> And I understand that the lower body
exercise is pretty important significantly for,

106
00:05:22,230 --> 00:05:24,760
for astronauts on the space
station, and why is that?

107
00:05:24,760 --> 00:05:30,080
>> Well, bone loss, as, as a lot
of people know is a huge issue.

108
00:05:30,080 --> 00:05:36,740
We see the susceptible areas are the,
the hip area and lifts like squats,

109
00:05:36,740 --> 00:05:42,850
dead lifts really provide good
loading to those problematic areas.

110
00:05:42,850 --> 00:05:48,560
And so you'll see typically crew members
do some form of squat or some form

111
00:05:48,560 --> 00:05:51,220
of dead lift pretty much every day.

112
00:05:51,220 --> 00:05:55,690
And those are typically high load, they'll crank
the load up pretty high when they do those two.

113
00:05:55,690 --> 00:05:56,640
>> Okay.

114
00:05:56,640 --> 00:05:59,810
>> Now you can go ahead [inaudible]
just switch over your grip

115
00:05:59,810 --> 00:06:02,060
and then put your hands relatively
close together

116
00:06:02,060 --> 00:06:05,340
and then you can kind of go
up and do an upright row.

117
00:06:05,340 --> 00:06:06,760
>> And this is working out what?

118
00:06:06,760 --> 00:06:10,070
>> 'Kay. Stand a little bit
closer and stand up straight.

119
00:06:10,070 --> 00:06:14,480
And here, you're going to come straight up
and you should feel it in the shoulders.

120
00:06:14,480 --> 00:06:16,380
>> That's where I'm feeling it.

121
00:06:17,910 --> 00:06:18,870
And so what else can we do this?

122
00:06:18,870 --> 00:06:19,210
>> Okay.

123
00:06:19,210 --> 00:06:22,210
>> We can do several exercises
with just this bar even.

124
00:06:22,210 --> 00:06:22,910
>> Absolutely.

125
00:06:22,910 --> 00:06:27,760
Another one you can do is you can widen your
grip just a little bit, bend over at the waist

126
00:06:27,760 --> 00:06:34,530
with a straight back and then just row that
bar right into your stomach and you can,

127
00:06:34,530 --> 00:06:38,650
you can get the muscles in
the, in your back, upper back.

128
00:06:40,030 --> 00:06:41,240
>> Well, I'm definitely feeling the burn.

129
00:06:41,240 --> 00:06:47,670
And you know, I have to, I have to wonder and I
don't know if you've been able to talk with any

130
00:06:47,670 --> 00:06:52,650
of [inaudible] on the, on the [inaudible]
and so I don't know if you guys talked,

131
00:06:52,650 --> 00:06:55,420
talk with any of the crew members on -- that --

132
00:06:55,420 --> 00:06:59,990
who have done this and if this is kind of
welcome feeling in space when you're, you know,

133
00:06:59,990 --> 00:07:04,630
in microgravity to actually kind of
feel some kind of weight up there.

134
00:07:04,630 --> 00:07:09,350
>> Yeah. Everyone that I've talked to,
and that's about all of them, really,

135
00:07:09,350 --> 00:07:12,180
really enjoy the time they have
with this machine on station.

136
00:07:12,180 --> 00:07:17,850
You know how good it feels, or how
good you feel after a good workout?

137
00:07:17,850 --> 00:07:22,650
You seem to be more energized, have
time to do other things, they love it,