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How do astronauts train in space in microgravity?

Why and how do astronauts train in space? The space gym on the ISS is adapted to be able to simulate weights in microgravity.

Categories How it works · Space Mission

After years of study and hard training, the astronauts stand on the launch pad and are ready to go. The engines below them fire and the countdown reaches zero: lift-off. Once they reach the ISS (International Space Station) they will have to deal with carrying out various experiments and scientific studies. In addition to work and moments to eat and rest, there will be training sessions for about 2 hours a day. In fact, keeping fit is also important in space. Indeed it is more important, because living in conditions of microgravity for long periods of time can cause various disorders to the body. This is unless you train constantly trying to maintain good muscle tone. But on Earth we have gravity that allows us to feel the weights and train without problems, in space, however, is different: everything fluctuates. So, how do the astronauts train in space?

Why and how do astronauts work out in space? The space gym on the ISS is adapted to be able to simulate weights in microgravity.
Luca Parmitano while using the ARED. Credit: NASA

Microgravity gym

Training for astronauts on the ISS is essential and their space gym is made up of just three machines. These machines are an exercise bike, a treadmill and ARED (Advanced Resistive Exercise Device) a multi-purpose tool.

ARED allows astronauts to train by simulating the weight of barbells or dumbbells that obviously would not “work” in microgravity. This equipment consists of a mechanical arm free to move on three axes, a platform and a saddle. Thus, astronauts can use it to train in three different ways:

  • They can sit on the saddle and lift the mechanical arm with both hands to train arms and shoulders
  • To train legs, thighs and buttocks, instead, they just need to fix the arm to the platform and push it with their legs making squats
  • The last mode involves using a short bar tied to a cable anchored, in turn, to the platform and pull this dumbbell to train back, triceps and abs.

In short, no muscle group is left out. This is how astronauts train in space.

Why and how do astronauts work out in space? The space gym on the ISS is adapted to be able to simulate weights in microgravity.
Credit: NASA

Running: one of the things that the astronauts do in space

As boring as it may be, the treadmill is an important piece of training equipment, especially for astronauts on the ISS. In fact, this is another piece of machinery that astronauts use to train in space and is aimed at maintaining and maintaining the health of the cardiovascular, muscular, and skeletal systems. Of course, the treadmill can’t work like it does on Earth where gravity keeps us glued to the ground.

In fact, astronauts must use a harness with elastic bands that applies a load to their shoulders and hips allowing them not to float throughout the module. The load applied varies depending on the astronaut’s weight and the time of the mission. At the beginning of the mission, the load is at 60% of the astronaut’s body weight, then it is increased until it reaches 85% to 100% of the weight. So, to train, simply put on the harness, adjust the load and start running.

Why and how do astronauts work out in space? The space gym on the ISS is adapted to be able to simulate weights in microgravity.
Credit: ESA

A space bike for astronauts

Among the various machines in the gym of the ISS, you can not miss an exercise bike. This equipment is also used for the benefit of the cardiovascular system and, exactly like the treadmill, the exercise bike needs to be adapted. In fact, this bike with which astronauts train in space is slightly different from a normal exercise bike.

The machine body consists of only a cubic piece with pedals. All the astronaut who needs to work out has to do is sit down, attach his feet to the pedals with a clip, and put on the rear harness to stay anchored to the machine. Finally, once he grabs the handles to keep his balance, he can start pedaling. Regardless of what equipment they use, astronauts continue to be monitored in their training sessions. In fact, a laptop computer keeps track of their heart rate and other vital parameters.

Credit: ESA

How do astronauts train in space? Thanks to ARED

The ARED machine used by astronauts on the International Space Station can simulate the weight of barbells and dumbbells, allowing astronauts to train. But how does this machine work with which astronauts train in space?

ARED is based on a resistance mechanism consisting of a pair of vacuum cylinders. The pistons, moving inside the cylinders, provide the resistance needed to train. The piston rods are, in fact, connected to the main arm that is used to perform the exercises. In addition to this resistive load, a second system provides an inertial load. This second mechanism is a rotating flywheel assembly that mimics the inertial load of a free weight.

The load is modified by an adjusting handle which, when rotated, shifts the attachment point of the connecting rods, thus changing the length of the lever arm. For bar exercises, the lever can provide loads from 0 to 600 pounds (about 2670 N) and for cable exercises up to 150 pounds (about 670 N).

Why and how do astronauts work out in space? The space gym on the ISS is adapted to be able to simulate weights in microgravity.
Credit: NASA

The ARED instrumentation

In order to manage and vary the various simulated loads, ARED needs several force sensors. In the platform, there are triaxial force sensors capable of recording the force along the three axes. While, the lifting arm houses load sensors that measure unidirectional forces and the arm base assembly has rotation sensors. In addition to the sensors, ARED is equipped with a VIS (Vibration ISolation) system.

A system of springs and dampers capable of reducing vibrations and forces transmitted from the machine to the ISS during training. So, in this controlled environment, astronauts can perform 29 different exercises. These include dead lifts, squats, heel lifts, hip abduction and adduction, bench presses, biceps curls and triceps extensions. This is how astronauts train in space.

Credit: NASA

Why do astronauts work out in space?

After seeing how astronauts train in space, it remains to be understood why training is so important. The main difference between being in orbit and being on Earth is the absence of gravity. Gravity is a force that gives resistance to the muscles and bones of our body. Thus, as we move, our body remains strong enough to support our weight. In addition, the heart and the entire cardiovascular system must work harder to overcome the force of gravity and transport blood throughout the body.

None of this happens in space. In fact, astronauts’ bones and muscles do not have to support the weight of the body and the heart can work with less effort. Therefore, it is necessary for astronauts to train during their stay in space to avoid unpleasant consequences once they return to Earth. In space, bones become more brittle and muscles weaker.By training, they are able to mitigate bone deterioration and maintain strength in their muscles and hearts.

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