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The protein is also thought to aid in the repair of muscle damage after hard exercise.
An ability to relax while pushing hard, exercise researchers say, is one reason why winners win.
"Hard exercise compromises the immune system, allowing a virus to strengthen its hold," says Nieper.
After about an hour of hard exercise, the body's glycogen levels start to go down.
Here they turned boys into men on a rigid diet of hard exercise and corporal punishment.
Part of the effect may be due to post-exercise energy metabolism: the body starts using more fat and less carbohydrate after a hard exercise session.
It must be hard exercise, meaning it has to require real effort, the sort of workout that makes people breathe hard and drip with sweat, Dr. Dishman says.
Similar crackdowns, called "strike hard" exercises by Chinese officials, have been mounted occasionally in recent years to root out people who might foment unrest.
The worst news is that hard exercise for an hour a day may not cancel out the damage done by sitting for six hours.
I like the digging, foot by trenched foot, not so much for the hard exercise but for the way that it is the opposite of 'park keeping'.
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Justyna Jupowicz-Kozak
CEO of Professional Science Editing for Scientists @ prosciediting.com