Red Bulletin UK 5/21

VENTURE
Fitness
has led much experimentation.
“In the 1970s, the Russians
relied on chest expanders;
their elasticity generates
resistance. Endurance sports
were also popular that decade
– that’s why we still see the
exercise bike and treadmill on
the space station. But cycling
in space isn’t straightforward
– there isn’t the force to keep
you in the saddle, and it takes
practice to control your upperbody
inertia. Astronauts have
to be locked to the pedals.
It’s more for variety than
muscle gain and will probably
be culled soon.”
Practicality isn’t the only
downside to endurance
training. “You also need
shockproofing. It would be
a disaster if the vibrations
damaged the space station.
You can’t just drill a lug into
the ISS wall, attach a rubber
band, and start practising
jumps.” As such, spring-based
or even robotic dampers are
used. “But experts agree that
we should now rely on
resistance training instead.”
These days, gym junkies on
the ISS mainly use a system
known as ARED (Advanced
Resistive Exercise Device),
which uses vacuum tubes and
flywheel cables to simulate
free-weight exercises such as
squats and deadlifts. “Two
hours a day, six days a week,
as a rule,” says Rittweger.
“In the past, fitness was the
first thing to bite the dust if
time was short. Russian and
American doctors have
gushed about how astronauts
now return to Earth in much
better shape.”
Exercising in space is also
crucial for mental wellbeing:
“Physical exertion generates
messenger substances in
your muscles such as
interleukin-6 or BDNF [brainderived
neurotrophic factor].
The former sets the energy
“Using an exercise
bike in space isn’t
straightforward”
To fitness and beyond
Isolation and cabin fever are standard for an
astronaut, but a recent problem for many of us
on Earth. These three exercises from European
Space Agency fitness expert Nora Petersen will
help you stay fit when space is an issue…
The rolling cucumber
Target areas: core and body control
Lie face down, legs and arms stretched out, with
only your belly touching the floor. Roll onto your
back, then onto your belly again, with your limbs
outstretched. Adjust reps according to fitness.
Squats with weights
Target areas: legs and core/back
Place a barbell on your shoulders and bend your
knees, keeping your back straight, knees behind
your heels, and maintaining body tension. Adjust
the weight and reps to your fitness level.
Rowing leant forward
Target areas: back and shoulders
Lift the dumbbell, keeping your back straight as
if doing a dead lift. Raise it to your chest while in
a forward-leaning position. Keep your elbows
close to your body. As with the squats, adjust
the weight and reps to your level of fitness.
balance between the liver and
fatty tissue, and we need the
latter for the brain. Isolation
and a lack of movement
change its internal structures
responsible for learning and
behaviour. That can lead to
listlessness, irritation, and
lapses in concentration.
Sport on the space station
can reduce stress. Ernest
Shackleton was aware of this.”
Rittweger’s reference to
the legendary Arctic explorer,
much like his studies into
bed rest, are highly pertinent
to space travel. “Polar
expeditions are some of the
most challenging mankind
has ever undertaken, and
most have gone wrong,” he
explains. “Shackleton brought
back all of his expedition
members alive. We know from
his accounts that even in the
harshest conditions they
went out for an hour’s exercise
each day. That’s probably
what saved them.”
One giant leap
The professor’s team are
always looking for ways of
improving astronaut fitness,
and the latest involves
jumping. “It exercises the
entire extensor and flexor
chain in the back and legs.
We attach the astronaut to a
slide that allows freedom of
movement but prevents them
whacking against the wall. If
all goes to plan, we’ll try it
on parabolic flights here on
Earth in about two years, and
on the space station soon
after.” Crucially, it needs to be
enjoyable: “Imagine being on
a flight to Mars and having to
find the motivation to work
out every morning.”
But no matter how
astronaut fitness systems
evolve, there’s one side
effect that is unlikely to be
eradicated. “Sweat,” says
Rittweger. “It’s more
unpleasant than on Earth
because it doesn’t roll down
your body. And there’s no
post-workout shower, either.
You have to clean yourself
with Wet Wipes.”
ESA/NASA FLORIAN STURM TOM MACKINGER
90 THE RED BULLETIN