To reduce the impact of microgravity, astronauts aboard the ISS rely on a strict regiment of resistance training, proper diet, and cardiovascular exercise to engage their muscles, bones, and other connective tissues that comprise their musculoskeletal systems

Astronauts on the International Space Station (ISS) maintain their bodies with minimal equipment by: 

• Exercising Astronauts exercise for about two hours a day to keep their muscles and bones from getting weak. They use exercise machines like treadmills, ergometers, stationary bikes, and weightlifting machines. These machines are specially designed for the weightlessness of space. 
• Eating well Astronauts have a strict diet. 
• Getting enough sleep Astronauts attach themselves to something to keep from floating away. They also need to get plenty of rest to stay alert. 
• Keeping clean Astronauts take sponge baths daily. They use two washcloths, one for washing and one for rinsing. They also use rinseless shampoo to wash their hair.

Astronauts will record their body metrics using Shapescale-like technology, which will send their information to a trainer on earth. The trainer will adjust their regimen to accommodate hypertrophy or atrophy. To combat muscular atrophy, astronauts will eat an amount of protein proportional to their body weight

Astronauts need to exercise to maintain their muscles because there is no gravity in space. Without gravity, muscles can weaken and deteriorate. Astronauts can lose up to 10% of their bone mass after six months in space

Astronauts use high intensity resistance workouts to reduce bone and muscle loss. They do strength training for at least an hour every day. They also use the Advanced Resistive Exercise Device (ARED) to simulate free weights

Astronauts must have oxygen, food, water, and rest. These needs are usually simple to meet on Earth; to meet these needs in space is very complicated. The gases in space cannot support human life. In fact, most of space contains no gases at all—it is what scientists call a vacuum

Astronauts need the following necessities while in space: 

Oxygen, Food, Water, Rest, Safety tethers, Heater, Walkie talkie, Rope. 

Astronauts also need a suitable environment, which includes: 

• A temperature of 20–22°C (68–71.6°F) 
• Protection from external hazards 
• Enough space for physical and psychological comfort 
• Suitable lighting 

Astronauts also need: 

• A spaceship 
• Hygiene and health supplies 
• Music and relaxation

On the space station, the crew members have a little more space, even though most of it is taken up by experiments. The Zvezda Service Module is the primary living quarters for the astronauts and houses the galley, refrigerator/freezer, exercise equipment, sleeping cabin, toilet, washbasin and a kitchen table.

Astronauts live in pressurized space stations. They have a life support system that provides them with air, water, and food. The life support system also recycles and purifies oxygen and water. Astronauts also carry their own food supply

Astronauts wear spacesuits that protect them from: Temperature, Radiation, Micrometeoroids, Carbon dioxide, Hostile radiation. 

Spacesuits also provide: Oxygen, Pressurization, Good visibility. 

Astronauts spend their days: 

• Working on science experiments 
• Monitoring projects 
• Participating in medical experiments

Flexi Says: The average time spent by astronauts in space is approximately 6 months. However, it might change depending upon the mission

The average length of an astronaut’s mission is six months. However, the length of a mission can vary depending on the mission. For example, some astronauts have stayed for as long as 340 days to study the effects of microgravity on the human body. 

The space agency that an astronaut works for usually decides the length of their mission. The record for the longest spaceflight overall is held by Russian cosmonaut Valeri Polyakov, who spent 437 days in space in the mid-1990s

The average workday for an astronaut in space is 16 hours, and they are on call 24 hours a day. The shuttle crew’s activities include conducting experiments, assembling the station and maintaining the shuttle while in space

A day on the International Space Station (ISS) is about 90 minutes long. This is because the ISS orbits the Earth at about 17,000 miles per hour, which is faster than the Earth’s rotation. This means that astronauts see around 16 sunsets per day. 

However, astronauts try to keep a 24-hour schedule to make things easier for Mission Control. An average workday for an astronaut in space is 16 hours, and they are on call 24 hours a day

Sleeping in space requires that astronauts sleep in a crew cabin, a small room about the size of a shower stall. They lie in a sleeping bag which is strapped to the wall. Astronauts have reported having nightmares and dreams, and snoring while sleeping in space

Astronauts sleep in small, personal compartments called “sleep stations”. These compartments are about the size of a telephone booth and contain a sleeping bag, pillow, and lamp. Astronauts tether themselves to the floor, ceiling, or walls to keep from floating away. They can sleep in any direction because there is no “up” or “down” in space

Astronauts sleep in sleeping bags because they want to sleep as close to how they would on Earth.  However, sleeping in space can be challenging.  The International Space Station is about 72 degrees, which is warmer than the ideal temperature for sleep. The station also has fans that circulate air and make noise. 

Astronauts are required to get 8.5 hours of sleep per night to avoid fatigue and long-term sleep loss.

To counteract these potential losses, astronauts exercise on the International Space Station (ISS) for about two hours per day. Those two hours is the allotted time for cardiovascular exercises on the bicycle or treadmill ergometer, as well as strength training, to maintain muscle and bone

Astronauts should do high intensity resistance workouts to reduce bone and muscle loss. The Advanced Resistive Exercise Device (ARED) on the space station allows astronauts to perform high intensity workouts

Some other exercises that can help astronauts preserve bone density include: 

• Jumping 
• Deadlifts 
• Weight-bearing exercises 
• Multi-joint weight-bearing exercises 

Before their first mission, astronauts typically train for a combined total of 300 hours in these simulators. Astronauts preparing for spacewalks or robotic arm operations test their skills in the Virtual Reality Laboratory, which immerses them in a computergenerated microgravity environment

Astronauts train for microgravity conditions in a few ways: 

• Parabolic flights: Astronauts experience the sensation of free fall for short periods of time. The aircraft climbs at a 45-degree angle after reaching 24,000 feet. The aircraft returns to its original altitude and repeats the sequence up to 40 times in a day. 
• Water pools: Astronauts train underwater to simulate weightless conditions. 
• Flight simulators: Astronauts train on a flight simulator with flight-specific training software. 

Other ways to achieve microgravity include: 

• Drop towers 
• Sounding rockets 
• Retrievable capsules 
• International Space Station (ISS)

Astronauts lose about 1–2% of their bone mineral density every month in space. This is due to microgravity, which causes muscle and bone loss. Astronauts need to exercise more in space than on Earth to counteract this. 

Astronauts can counteract the effects of microgravity on their bones by: 

• Exercising: Astronauts exercise for about two hours a day, several days a week. This includes high-intensity resistance workouts, aerobic exercises, and specific exercises to target different muscle groups. 
• Eating well: Astronauts eat a diet rich in calcium

Each astronaut aboard the space station engages the muscles, bones, and other connective tissues that comprise their musculoskeletal systems using Earth-like exercise regimens. Crews exercise for an average of two hours a day(full article source google )

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