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>> Commander Scott Kelly: Hi.
I'm Caption Scott Kelly, Commander of the Expedition 26 crew
for the International Space Station.
Microgravity provides a lot of difficulties for us in space.
It also makes some things easier.
But one of the major impacts it has is the effect on our bodies, specifically with regards
to the loss of bone mass and muscle mass.
One of the ways we mitigate that is with exercise, and one of the things --
one of the devices we use is right behind me,
and it's called the Advanced Resistive Exercise Device.
Basically, it's a weightlifting machine that uses cylinders of air to provide resistance,
and it actually feels like real weight.
It's a really, really well-designed piece of equipment, and we really like it,
and we use it six days a week here on the International Space Station.
It's located in the Node 3 module, and it's also located on the ceiling,
so when you're lifting weights, you're lifting upside down.
So let's get started.
The first exercise I'd like to show you today is squats, and today is my six-squat
or six-rep day, and I'm doing the squats of 240 pounds.
The next exercise I want to show you are heel raises.
We use a little block here to raise our feet up.
This bar actually has two positions: An upward position for exercise like squats
and heel raises, and then a lower position for other exercises like dead lifts or bench press.
In this case next I'm going to do the dead lift.
I don't know if you notice, I keep looking up, because that's where the cupola is,
and this is the view, looking up.
So when we're doing our exercises here, if we're going to be laying down and using this device
to bench press, we can actually look out at the beautiful planet Earth.
It's quite a spectacular view.
We do a lot of leg exercises, as you can see here.
The reason for that is most of the critical areas where we lose bone mass are
in our hips and our thighs, even your heels.
So a lot of the exercises, we do exercise those specific areas.
We're going to start now are some shoulder presses, which uses a small bench.
You see a cable upright row.
The last exercise that we'll show you is the bicep curls
Well, hope you enjoyed seeing how we worked out here on the International Space Station,
and you learned a little bit about the effects of microgravity on our bodies,
and how we mitigate those effects.
Hope you enjoyed it.
Thank you.