Countermeasures for long-term space flights, lessons learned from the Russian space program

Physical exercises (PE) constitute the most important part of the Russian countermeasure system which is proved to be highly successful in fighting negative effects of weightlessness on the physiological systems of the body. To control the intensity and volume of the workload and also specific features of the regimens used by cosmonauts during SF there were provided monthly 3-days recordings of cosmonaut training sessions with the subsequent downlinking of the obtained information to the ground control center. Additionally once a month cosmonauts performed a fitness test that was composed of 11 minutes of locomotion on the passive treadmill including slow, middle range and maximal running. The results of 3-days recordings and fitness test allowed to evaluate correctly effectiveness of PE protocols used by cosmonauts and to form recommendations for their corrections. The effectiveness of the onboard exercise program after SF was evaluated based on results of detailed studies of alterations that were recorded in different parts of sensory-motor system.