A new study showed that NASA Astronauts should keep a track of their health by workouts and maintain their arm muscles and moves in the space station.
1. NASA astronauts have to maintain killer arm muscles to move and work in space.
2. They exercise for two hours per day on the International Space Station.
3. You can test your own interplanetary strength with a few of Astronaut Peggy Whitson's favorite training exercises.
NASA astronauts readily admit that being able to float in space is a pretty cool job perk. Without gravity's pull on their bodies, astronauts can lose as much as 15% of their muscle mass in space.
Few astronauts understand the challenges of zero gravity better than Whitson. They go everywhere on that space station with our hands. Usually, they are traveling at least half a football field's length. She said astronauts' arms become as essential as Earth-bound humans' feet for getting around in space.
Holding on in the void
Hand and arm strength become even more crucial when astronauts venture outside the ISS. Staying in the big white suit for hours requires a lot of forearm strength and a super-fit upper body. To prepare for these challenges, NASA astronauts do a lot of exercising and training before and during their missions.
How to work out like Whitson
On board the space station, Whitson often strapped herself into a zero-gravity-friendly exercise machine. The device can load up to 600 pounds of resistance for various kinds of arm and leg exercises, and it even has a built-in vibration-isolation system so that the pumping, curling, lifting, and squatting does not disturb the delicate science experiments and equipment on the ISS.
The machine, along with a treadmill and an exercise bike, help the astronauts maintain bone and muscle mass while they're away from gravity's pull and ensure their arms are primed for spacewalks.
Whitson's go-to moves on the resistance machine include:
1. Deadlifts and Romanian deadlifts
2. Seated bench presses and standing military presses
3. Tricep and forearm extensions
NASA has also published an adapted, scaled-down guide for training as an astronaut on your own.
Lie down on the floor, resting on your stomach and forearms. Make a fist with each hand and keep your fists shoulder width apart. Using only your arm muscles, push your body off the floor, supporting your weight on your forearms and your toes. Your body should be one straight line, from your head to your feet.
To try one, lie down on your stomach and place your hands on the floor under your shoulders, shoulder-width apart. Using only your arms to lift your body, rise just a few inches, until your lower body is off the ground. Only your toes and hands should be touching the floor. Then straighten your arms almost all the way up, keeping a micro-bend at the elbows. Finally, lower your body back down into the starting position.