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good day and welcome to mission control

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houston i'm kelly humphries and with me

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today is mark williams who is the lead

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astronaut strength conditioning and

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rehabilitation trainer for astronauts

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aboard the international space station

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welcome mark thank you um we're here

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today to talk because we're having a

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special day today today is the

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international space station crew

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briefing uh in particular for mike

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hopkins so one of the next nasa

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astronauts is going to be flying up to

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the international space station and mike

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hopkins has a special affinity for

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training and fitness and he's been

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working a lot with mark to get ready for

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his expedition aboard the international

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space station

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and that news conference is going to be

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at one o'clock today there's also going

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to be a google hangout

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that's going to involve a number of

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fitness experts and we're going to have

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uh this afternoon a session where you

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can train like an astronaut here at the

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johnson space center a lot of social

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media folks and or and media are going

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to be here to see exactly how that works

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and mark's been involved in preparing

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for all that and getting mike ready for

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a space station expedition

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tell us a little bit about what you do

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mark

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well what we do is there's a group of us

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there's four individual trainers and

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we get assigned to

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a crew member about two years out from

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flight so we'll start training with them

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about two years out from flight we'll be

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with them through that whole training

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phase of pre-flight we'll be with them

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in flight which is six months we do all

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the exercise prescriptions in flight as

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well

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with some help from the exercise lab

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that actually helps us do some of the

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development of that and then we're with

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them for about six to eight weeks post

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flight once they return home to get to

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recondition them back to a 1g

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environment so we're with them about two

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and a half to three years through their

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whole mission

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wow and and i bet mike has been a bit of

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an extra challenge because he's such a

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fitness nut huh actually no it makes it

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easier it's uh the fact that you don't

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have to beat him over the head to get

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him to exercise he actually loves doing

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it

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he's in great shape right yes he is he's

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in very good shape

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so tell us what kind of exercise

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equipment we have aboard the

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international space station to help him

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maintain his good shape and his health

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for returning to when gravity okay well

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we have we have a cycle

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and we have a treadmill so we use that

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for primary aerobic fitness and then we

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have a resistive exercise device that

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allows us to do a multitude of exercises

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you would do in the gym here it allows

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us we can do squats and dead lifts which

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are the main exercises that we do you

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can do bench press and shoulder press

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and i'll bend over rows pretty much

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anything you think about you can do in a

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gym we can almost do on space station

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and that sounds easy but it's not

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because you don't have gravity to help

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with the weight lifting right no you

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don't the resistive exercise device for

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example works off a vacuum system

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and as you're exercising it pulls a

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vacuum that creates the load so we can

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get the loads to about 600 pounds and

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when we tell people that people look oh

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these guys are doing 600 well you think

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about you removing their body weight out

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of the system as well so we also have to

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calculate their body weight back into

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certain exercises to account for the

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loss of the 1g or the g and 1g

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environment

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okay and similarly when they walk or run

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on the treadmill

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your job there is to try and put force

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on their skeletal system to help

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generate that

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bone

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density

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regeneration that happens every day here

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on earth

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but they would float away from a

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treadmill if they didn't have some

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special harnesses so what they use is

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basically a harness that looks almost

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like similar to a backpack comes over

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the the shoulders and attaches at the

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waist and then we use a bungee system

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that comes up from the bottom that they

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clip into and that's how we control

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their load that they're running at

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so that's where we're going to get the

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impact loads the propulsion force just

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same thing you would just walking around

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and running down here okay and we showed

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a picture of the treadmill uh system uh

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that we uh

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were using and helped me with the

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acronym it's colbert and it got that

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name because there was a contest yeah

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module but it's the combined operational

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load-bearing treadmill resistive

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resistive treadmill right yeah we call

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it just t2 for sure

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because it's the second treadmill we had

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an earlier one called the treadmill

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vibration isolation system

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and that's since been replaced by a new

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system because

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we loaned it over to the russians right

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yes and this one actually gives us a

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little bit more capability it allows us

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to run at faster speeds and also allows

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us to do a lot more programming of

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individual programs into the system so

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it helps a lot so i know that astronauts

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on orbit try and get about two and a

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half hours of exercise in every day

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and that's primarily to keep from losing

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too much bone density and muscle density

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um how much exercise do they get as

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they're getting ready to go on orbit um

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it varies again per crew member i mean

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mike probably exercises every single day

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so i usually meet him here we're here

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about six o'clock in the mornings and

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we're training until

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7 30 or so pretty much every morning

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five days a week what he does on the

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weekends kind of on his own he you know

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he he'll go out and run or he'll do some

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things like that

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okay now not to get specific about in a

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particular exercise routine but in

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general do you follow the kind of things

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that other trainers do where you

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alternate muscle groups scenarios we

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don't we don't look at it from that

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perspective what we

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what we look at it at from our

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perspective is we're training what we

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call movement patterns so we look at how

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astronauts are going to be doing certain

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things in flight like training for an

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eva and we're going to try to mimic

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those patterns within the weight room

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and then there's certain things that we

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will do regardless of what we

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what specific

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training we're trying to do so we're

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going to squat we're going to deadlift

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but then we then take things like

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they're doing in the eva and the pool

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training for evas and we'll try to mimic

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those movements to prepare them to do

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better and be more functional in flight

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yeah i'm sure one area is the hands

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because the gloves you're working

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against pressure when you're doing a

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space walk and and i know there's a lot

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of work goes into beefing up your hands

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yeah there's a well it's it's basically

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forearm fatigue so we'll do a lot of

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things where we're just carrying was

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actually it's an exercise called a

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farmer's walk and you probably if you've

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ever seen like the world's strongest man

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these guys walk around with 400 pounds

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in their hand just carrying it and it's

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a grip strength forearm building we do

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that would be an exercise that we would

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do not with 400 pounds but we

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those are the types of things that we do

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yes okay that's really interesting

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um tell us a little bit about you uh

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where are you from where'd you go to

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school how did you get into this line of

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work um well i i grew up in houston i've

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been here my whole life so i've been

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around the space program my whole life

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my uncle actually

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worked here starting back in the very

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beginning i mean he was one of the first

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engineers here he retired a few years

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ago so i've been around it my whole life

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and it never really dawned on me to even

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work at the space program i've been

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involved in athletics

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most of my life when i went to school i

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kind of fell into physiology exercise

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physiology

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and

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myself growing up i i always loved

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lifting and competing and doing that

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stuff and it was just a natural fit for

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me

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back in the early 90s i kind of when i

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started my graduate work i uh i did an

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internship here and then i just kind of

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fell into it because we were just

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starting to do

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a lot of research with resistive

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training and how resistive training

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would affect space flight and

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that kind of stuff so i just kind of

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fell into it i've been here ever since

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i've been here about 20 years and i've

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been the strength coach for about 16

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years now great and i understand there's

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more to this than just exercise that

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we're working a lot with pairing

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exercise with nutrition to help minimize

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the kind of problems that you can have

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if you live in microgravity for a long

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time yes sir and there's a there's

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another group within nasa this is the

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nutrition group that works primarily

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with that

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so we don't really deal with a lot of

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the nutrition stuff that goes on in

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flight that's more in their their kind

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of realm

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right right but but it is interesting

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that you pair the the nutrition with the

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exercise workouts to help do that and

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some of that just as a sidelight is it's

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it's

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not necessarily intuitive uh you might

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think that more protein would help you

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get muscle density but it may be the

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other way around so yeah we'll talk to a

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nutritionist about that later but but we

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are seeing some of that we're seeing

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some increased uh

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increase of protein intake in flight but

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then that runs into other problems that

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there's other physiological problems

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that happen with too much protein from a

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0g environment so you kind of it's it's

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very balanced system and how you got to

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deal with it okay and then just a little

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bit more about what you do when they get

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back on the ground how do you get them

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back to normal activities after they've

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been in orbit and microgravity for so

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long right now it's pretty simple they

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return once they land from a six-month

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mention they land they come home the

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next day so we start

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our reconditioning

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the very next day

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and we just start out with very simple

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things from just walking

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and moving just basic stuff that we take

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for granted and it's not the sense that

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they can't do it but because of the

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vestibular system and the effect of

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balance and coordination

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and

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the muscles have to learn to fire in the

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quick sequence to do certain things

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again you would think walking i mean you

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watch somebody walk and they're walking

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but the muscles aren't firing in the

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correct sequence that they need to be

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normal you have in a normal so it's just

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trained retraining the neurological

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system and the muscular system and the

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vestibular system

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to start handling those things again

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okay and i understand you even have to

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build up some things like houses because

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they're not walking a lot up there and

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they actually lose those all those

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things yeah and i hear that it's kind of

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like uh walking on those those funny

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shoes that you use for shower shoes that

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have the little the little plastic yeah

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and and and and you can actually have

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some feet pain when they come back just

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from

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um just being in the 1g and how the

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bones and the ligaments within the foot

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act because in in space

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22 hours out of the day

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they're basically curled up and it's

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almost like sometimes if you've ever

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gotten up in the morning after

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a good long sleep and you the first step

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you take can be painful sometimes it's

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kind of like that so you know it happens

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fairly rarely actually so okay

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well mark uh williams i want to thank

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you again for being here today and and

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wish you well on all of our activities

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with mike hopkins and and showing off

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how we train astronauts and and how uh

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even young folks out there can train

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like an astronaut we'll have some

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demonstrations on that later today for

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folks that are visiting us here in

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houston uh and good luck with getting

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mike ready for his flight and keeping

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him healthy while he's there all right