Periodization and Transition Phases

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“The dream you are living is your creation. It is your perception of reality that you can change at any time. You have the power to create hell, and you have the power to create heaven. Why not dream a different dream? What not use your mind, your imagination, and your emotions to dream heaven?” –

Don Miguel Ruiz, The Four Agreements, Love More, Fear Less

Chris Oemler recently shared this quote in one of her classes at the Leesburg studio. I often think of life in terms of training periodization cycles – here’s a very simple picture to visualize how training periodization works (simply put, purposeful waves). There are cycles of grinding and maxing out, testing your limits – but to grow and optimally perform, these challenging times must be followed my rest, relaxation, and recovery.

In yoga, sports and life this occurs on macros and micro levels – the “micro” rest at the end of each yoga practice or the “down” periods (transition phases) in life (like having a nice Memorial Day week vacation!). These take the form of rest and reflection, allowing one to process absorbed knowledge and experiences, realize what you’ve even accomplished, and take a moment to learn from the past. If you push too far without this rest, hard work and training will be wasted; you risk injuring yourself, you burn out, and you simply become over-trained, not yourself and no longer engaged and benefiting from the process and practice.

Of course, no surprise…like many of us do, I approached last week with ambitious intentions – the business plans I would write, the personal projects I’d complete, etc. Yet, the moment I finished those final exams and completed the long trek home…all I could do was sleep (and eat). Like myself, many of us are unaware how exhausted we’ve become.

Three years ago, when I was forced to do nothing but think while recovering from my hip surgeries due to over-use injuries (something I never paused and stopped to do), I promised myself that I would intentionally plan time for this in the future. As stated earlier, this rest is essential for growing or else you burn out, or get sick, off-track, etc. and eventually are forced to stop.

Often our greatest ideas, insights and intuitions come after we’ve taken a break – whether that’s meditation, a step away from the office, a walk, or vacation. Like a taper from training, at first, we feel ‘off’ or may question if we’ve even put in our best work…especially if we are letting ourselves rest. Was ‘my best’ good enough? Could I have done better? Will it pay off in the end? In sports and life, there’s uncertainty between the point of hard work behind us and not seeing results. However, along the way you trusted in this process, so shouldn’t you believe in the outcome?

In sports periodization, after a week’s rest, our bodies hit a point where rest kicks in and our body can perform optimally. The accumulation of learning, work, and training experiences…and we realize “we still got this”…we’re on the right track. This “performance test” extends beyond a sport competition but comes in many forms – often life’s challenges, ideas or direction for what’s next.

In training and in life, it’s hard to stay in your own lane, or even your own mat. We all have different goals – but we often get wrapped up in what is going on around us. There’s a balance to be found between surrounding ourselves with people who challenge and support us with while also maintaining focus of our own training strategy.

Ruiz also wrote, “Imagine living your life without being afraid to take a risk and to explore life. You are not afraid to lose anything. You are not afraid to be alive in the world.”

It’s only after these tests you realize it was irrational to have ever worried or questioned yourself. This emotion of uncertainty or fear is purposeful – because without out any sort of discomfort, we would casually go about life, perhaps not attentive, without anticipation, never feeling the extremes, no satisfaction or appreciation.

“Imagine living your life without fear of expressing your dreams,” Ruiz writes. “You know what you want, what you don’t want, and when you want it. You are free to change your life the way you really want to. You are not afraid to ask for what you need, to say yes or no to anything or anyone.”

The following of a challenge or test of performance is an essential time to redirect our focus and make changes to the next cycle according to what’s working and what’s not working (and also what you may want to try experimenting). Whether you are approaching summer, a new job, the end of a school year, or any transition phase – it’s a great time to refocus and align with our goals. Remembering to rest, dreaming the life we want to live, following what we love, acting in alignment with our long-term goals, serving other’s, and fearing less.

 — Amanda Presgraves

Amanda is a recent business graduate from Wake Forest University with her B.S. in Exercise Science from James Madison University. As Division I collegiate swimmer, life-long athlete, and entrepreneur – Amanda is an advocate of health and personal growth, on a constant pursuit to optimize life and inspire others through her commitment to healthy living. If you can’t find Amanda bouncing between projects, the gym, kitchen, her mat, or volunteering, you can find her online as she continues to lead and motivate others towards a happier and improved life through article contributions, newsletters and community motivation. (@amandapgraves, linkedin).

12 Reasons to Have a Personal Training Partner

12 Reasons to Have a Personal Training Partner

“Accountability is the glue that ties commitment to the result.”

What if we told you there was a way to double your physical activity? What if we provided this for free? Would you do it? The secret – accountability with a personal training partner.

This technique exists free of risk, cost, and effort – dramatically increasing the likelihood of achieving your goals, jacking up your enjoyment, and keeping you safe, happy and strong– are you in?

Research out of the Michigan State University found that those who exercised with a partnered continued twice as long than those who exercised on their own. Make it a group work out – they went even longer, even with only a personal training partner!

Group exercise has been found to significantly increase our motivation to stick with an exercise program. This sense of responsibility and commitment toward another person increases our likelihood of following through on a commitment.

Besides motivation, there exists additional benefits to group exercise that you could be missing out on when exercising solo.

1. Exposure to a social and fun environment: ACSM suggests a social atmosphere for increased enjoyment, sustained interest, and a heightened sense of camaraderie and accountability among groups, participants and instructors. When you are having fun, you’re laughing and releasing various endorphins. This makes the routine enjoyable, but also creates a positive connection with exercise. Many, especially those seeking weight loss, have negative associations with exercise. Having a friend makes it more enjoyable, rewiring the brain neural connectivity for enjoyment with exercise.
2. A safe and effectively designed workout: No more worrying about what to do, poor form, muscle group knowledge, or who’s going to spot you. Personal training buddies have you covered. During our boot camp classes, our instructors are experts in biomechanics and modifications for injuries and body types. However, no one can monitor an entire group of twenty during every repetition. Having a workout partner, even in a group class, makes the exercise more safe encourages you to use correct form. Also, when you have a partner modifying your form, you and the partner will learn more about the exercise, the correct technique, and build another positive learning experience with exercise.
3. A consistent exercise schedule: Consistency is key. Not only is that provided by group scheduling, but also the energy of others gets us excited for the next class. Having a workout partner gets you to the next workout, which is essential if you are a beginner or a veteran. Recently two situations of accountability come to mind from our boot camp:
   1. This duo always works out together. They come at the same time, do the exercises together and are glued at the hip. This week, one wasn’t there for the first 30 minutes of class. However, 30 minutes into class she showed up. Some may not see this importance, but if she didn’t have her workout partner waiting for her, do you think she would have come to class? Exactly, the partner builds and enforces the workout schedule, even it is subtle.
   2. A recent couple for the boot camp is a bit more forceful. Last Friday, one dragged in the other for a workout. The resistant exerciser was exhausted from the week and didn’t want to move. However, their partner dragged them to class and got their butt moving. Their butt wasn’t moving much, but building the routine and consistent exercise schedule was essential for creating the boot camp a healthy habit. This week, the shoe was on the other foot and the one who didn’t want to workout the week before was now the motivator! Everyone hits a point where they want to rest or break the routine. A consistent exercise schedule is HUGE for building compliance and long-term gainz, now approaching Gainzville!
4. Increased pain tolerance: According to Oxford University, endorphin release is significantly greater in group exercise or group personal training than in individual training, even at constant power output….therefore doubling our pain tolerance! The significance of pain tolerance is underappreciated, as pain can lead to altered movement patterns, injury, and disability. This may seem like a morbid mindset, but it happens more than you think! Too many people let pain and injuries alter their daily life, taking away the things they love! Back pain prevents many from picking up the grandchildren or even their children, workout, or garden. Working out helps you build your pain tolerance and prevent the negative cascade of events!
5. Positive influence on habits: A 2011 study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits. Getting yourself a workout buddy will increase your chances of sticking to a program! In the world of short attention spans and instant gratification, being patient and consistent is mandatory for success. Exercise, health, and nutrition are not sexy. Despite what other gyms and the next fad, exercise, health, and nutrition take a lot of time and effort. Often times, this time and effort isn’t fair. Sometimes you’ll work your butt off and not lose a pound. Other times you’ll train harder and not improve. Exercise, fitness, and health are like life, and life isn’t fair. You could be in tip top shape, then get hit a bus. This makes a long-term outlook essential for successful, realistic, and positive improvements in health and exercise. It is sexy and easy to hop on and off the health and fitness fad, but taking the bus down the health and fitness lifestyle is grueling, so having positive influcers (like your personal training partner) around you is mandatory for picking you up when you get knocked down (cue the Chumbawamba).
6. Power Couples: Not only are you 5 times more likely to exercise if your spouse is – but the empathy, praise, and connection has a huge emotional benefit that spills over into your relationship. Our boot camp classes have a growing number of couples who are working out together. Now, we don’t suggest critiquing each other and do suggest having a different workout partner, but working out with each other has tons of benefits:
   1. One person isn’t at home eating ding-dongs while the other is working out.
   2. One person isn’t thinking the other is at home eating ding-dongs while the other is working out.
   3. You will begin eating healthier at home.
   4. You are aware of each other’s physical goals and can help keep each other on track.
   5. You are both in better shape and potentially more attracted to one another…
   6. You set a positive example for your children (if you have any).
   7. You can enjoy the COR Couple’s Discount.
   8. You have an excuse to massage each other for recovery.
   9.  And so on…
7. Increased Force Production: Having a workout partner who motivates and challenges you will increase your force production. No matter the quality of a group exercise class, one person keeping an eye on you can increase force production. We often try and push ourselves, but certainly can feel tired or down on certain days. This makes having a partner call you out on a tired day or feed into your energy when you are making hard pushes great for increasing force production.
8. Greater Social Involvement Outside of the Workout: A lot of exercise programs (like our group exercise boot camp) expand beyond the gym. Social activities can increase social and community engagement. If you workout with a partner, you’re more likely to attend these social outings. This completes the triangle of balance, building up the social side to balance the work and health. In the Bay Area, whether you are in Sunnyvale, Cupertino, Santa Clara, or San Jose, you are becoming more isolated. You sit in front of computers and in your cars for long periods of time, decreasing our social (not work) interactions. Group exercise classes can increase your social and fitness aspect. At COR, we have quarterly parties, monthly dinner outings, hiking, coffee…a lot of social engagements!
9. Increased Goal Attainment: Goals are easy to make, but hard to attain. How many times have you written or thought of a goal, only to have it fall to the side after a week. The greater accountability the more likely you’ll reach your goal. Too often goals are kept within, but if you share your goal with your trainer, personal training partner, or exercise community, the greater the likelihood you’ll reach this goal. Our goal wall is a great way to increase goal attainment, forcing you to look your goal in the eye for every workout and day.
10. More Likely to Try Something New: If you are hesitant to try something new, a personal training partner can help you conquer this fear. Seeing someone you know and trust do an exercise or movement increases your likelihood to try something. You shouldn’t always practice this jump off the bridge idea, but it can help if you are hesitant to exercise and trying new things.
11. You Could Afford a Personal Trainer: A workout partner can make a personal trainer more affordable. Often, a partner workout is half the price as a regular one-on-one session, saving you a lot of money. Some are concerned a trainer can’t keep an eye on more than one person at once, but this isn’t true. A trainer should (not all do) be able to monitor multiple people at once and teach skills systematically for safe workouts.
12. You’ll Be more Fit: If you workout with a friend, you two will become more fit. Having more fit friends will help you stay more fit, as habits are contagious. The more time you spend with someone who is fit, healthy, and/or happy the more likely these feelings will rub off on you. Why not increase your chances of a successful fitness and healthier life? Stack the odds in your favor and bring a buddy to get fit and surround yourself with fit people!

How to Find a Workout or Personal Training Partner

Now, that you know the 12 benefits of having a workout partner, you need to know how to find one. This step may sound easy, but you need to find a good fit, as a bad workout partner can be a toxic as a good workout partner can be beneficial.

1. Make Sure you Really Like Them: It is easy to bring a work friend or someone you casually know as your personal training workout partner. Unfortunately, you are going to undoubtedly hit rough patches with your workout partner. Make sure you really like your workout partner. Like any relationship, you’ll hit tough times, them skipping workouts, slacking, wanting to chat, etc. Also, you want to increase your chances of making the workout, so if you pick someone you really want to hangout with and don’t see too often, then you’ll find a way to get to the workout.
2. Pick the Perfect Skill Level: When picking a personal training workout partner, make sure you pick you pick someone with the perfect skill level. This skill level will differ based on your level and who you work well with. When finding a workout partner, here are the are common good fits:
   1. Nervous Newbie: If you are a nervous newbie, bring someone with a similar skill level. This way, you can have someone to laugh with and make mistakes, because you will certainly make mistakes.
   2. Pleasing Partner: If you are a people-pleaser, I highly suggest working out with someone slightly more skilled than you. This can keep the carrot in front of you, challenging yourself and your people-pleasing traits.
   3. Debbie Downer: If you don’t want to workout, you have a few things to address first, but finding a highly dependable person is key. If you are already down on exercising, having a dependable partner can get you to the gym. However, make sure this person doesn’t annoy you and give you another excuse to miss the gym.
   4. Skilled Samurai: Even if you have been in the gym for years can be helpful. If you have years under your belt, finding a newbie with great potential can expand your mindset, pass along what you know, and also challenge you once they progress.
3. Compatible Attitude: A compatible attitude is often a positive attitude. Finding someone with a positive attitude can rub off on you and make each workout more enjoyable. However, if you are a Debbie Downer (see above) this high positivity may hurt you. This makes a compatible attitude a must for an exercise buddy.
4. Compatible Motivational Styles: If you like to get yelled at, then finding someone who also enjoys this style can help your workouts. If you want to gossip between workouts, then find someone who isn’t at the gym yelling at you to get your rear off the ground!
5. They have the Sameish Schedule: Your workout partner has to come to workouts. If your partner needs to workout at 5 am and you are a night owl, it isn’t going to work. Finding the person with the same schedule greatly increases workout accountability.

We aren’t letting the power of accountability go underutilized. In effort to maximize your performance, goals, and self – we’re setting you up to succeed by taking advantage of the strength of group training.

We’re setting you up with a kick-butt support system, team collaboration and camaraderie, friendly competition, and quality accountability to make those goals reality.

How are you staying accountable for your goals this week?

Lift – Are You Mentally Ready?

Lift – Are You Mentally Ready?

“It does not matter how much weight it is to lift. If I’m ready mentally for it – then I’m ready” – Arnold Schwarzenegger

Sure is motivating when Arnold Schwarzenegger (bulging out of the very shirt he is trying to sell) is convincingly screaming – “YOU CAN DO IT TOO!”

That you too can be strong. That you can be fit.

Who better to follow than the swole-master himself?

However, don’t let this “movement” give you the idea that if you aren’t a body builder then you aren’t doing it right. You don’t need to be tan, defined, and aesthetically perfect to be obtaining the benefits of exercise. Certainly don’t let it be the definition of your success either.

The benefits of lifting extend far beyond increased muscle mass and an unrealistic bicep circumference – increasing mood and bone density, lowering your risk of diabetes, depression and heart disease, and overall improving your quality of life!

At COR we actively support the movement of fitness for everyone – starters, experts, big or small.

So come with us if you want to be lift. DO IT! Because, we too are trying to make the world healthy – concentrating on fitness for everyone.

Strength training also plays a key part in something new we are bringing to you. We have another little trick up our sleeve with a program we’re introducing – hiking …and we can’t wait to share with you next week.

What are your thoughts? Is lifting moving you toward motion or away from the gym?

Good vs Better – New Year Fitness Goal Setting

Good vs Better – New Year Fitness Goal Setting

“You have brains in your head

You have feet in your shoes

You can steer yourself any direction you choose

You’re on your own.

And you know what you know.

And YOU are the guy who’ll decide where to go.” –Dr. Seuss

We all approach our fitness goals from one of two mindsets. Dr. Heidi Grant Halvorson’s  comparison between the “Be Good Goal” mind-set and “Be Better Version” mind-set couldn’t explain it more perfectly.

The Be Good mind-set is all about focusing on proving our ability while the Get Better mind-set focuses on developing the ability and learning new skills. It’s the difference between wanting to show you are fast, smart, (insert goal here) versus wanting to actually get faster, smarter, etc.

The Be Good mind-set is constantly comparing ourselves to others, and a belief that our skills [do you believe in yourself] are fixed and talents are unchanging – this leaves us vulnerable, doubtful and anxious….major performance killers.

A Get Better mind-set fosters self-comparison, a focus on progress, and developing abilities. Thinking in terms of learning and improving, while accepting that we may make mistakes along the way, maintains motivation and persistence despite setbacks that might occur. Not only that, but we find work to be more interesting, enjoyable; we procrastinate less and plan better; we feel more creative and innovative…AND experience less depression and anxiety.

As many hit the ground running (…literally!) with 2016 fitness goals and ambitions, transform from a “being good” to “getting better” mind-set – throwing in language like “improve, learn, progress, develop, and grow” allows us to think in terms of progress rather than perfection. It’s easy to set forth on our new goals traveling with a Be Good mind-set – comparing our progress to others, and basing our standards, choices, and activities off our surroundings.

When it comes to new habits and goals, particularly in the realm of health, it’s key to individually personalize our experiences, routines and decisions in order to sustain and develop lifestyle changes. Learning what works best for you while staying actively involved in the process sets you up to travel your best path and achieve your most enjoyable experience!

“Change really is always possible – there is no ability that can’t be developed with effort” – Dr. Heidi Grant Halvorson

What’s your Get Better fitness goal for 2016? How do you plan to travel your own path?

4 Ways to Build Strength with Resilience

4 Ways to Build Strength with Resilience

Realizing you can handle life in the face adversity in only a thought away, and allows you to maximize a challenge. The growing interest in resilience among mental health care providers globally has created a need for a simple way to consider the complex interactions that predict adaptive coping when there is exposure to high levels of adversity. Ranging from performance plateaus, mental illness, violence, natural disasters, losses, and daily conflicts – un-ideal situations are inevitable. Rather than dealing with the repercussions and associated negative emotions, what if we were prepared to be more suited for our experiences?

Why are strength and resilience important and how do you get it?

We each experience our own challenges, and it isn’t the loudest complainer who has it the most difficult. Each of Fredrickson’s studies demonstrate resilient participants experience the same level of frustration and anxiety as those less resilient; their physiological and emotional spikes were equally high. This reveals that resilient people aren’t a rare human species, immune to negativity… they simply let go of the negativity, worry less, and shift their attention to the positive strength more quickly. Resilience serves beyond a reactive skill-set advantageous in the face of adversity, it’s these same characteristic traits improving our well-being, physical and mental health, and ultimately enriching our lives. The best way to cultivate this – experience.

1. Stay Up

Positive emotions are the most important predictor of resilience. Research concludes positive emotions can undo the effects of a stressful negative experience. This isn’t suggesting you acquire a delusional, brightness-blinding life, but rather have a positive outlook in difficult circumstances.  People who are resilient tend to be more positive and optimistic, better able to regulate their emotions, and can maintain their optimism through the most trying circumstances compared to those less-resilient.

2. Snap Back

It’s all about how quick you can “bounce back” from stressful experiences and effectively using those positive emotions discussed above to rebound from, and find positive meaning in, stressful encounters. The experience of positive emotions contribute to the ability to achieve efficient emotion regulation and find positive meaning in negative circumstances. Further research demonstrates that resilient people are even able to change their responses to match the demands of our frequently changing environmental circumstances.

3. Write Down

A conscious focus on blessings may have emotional and interpersonal benefits. A study conducted using subjects with neuromuscular disease were randomly assigned to either a gratitude condition or a control condition. Guess who thrived. The gratitude-outlook groups exhibited heightened psychological and physical well-being across several of the outcome measures relative to the comparison groups, including strength. These results not only reinforced the importance of a positive outlook, but also concluded that gratitude has a positive impact on optimism and goal-orientation.

4.  Build Out

The British Psychological Society suggested a strong link between confidence in yourself and resilience. Strong confidence yields greater resilience when a setback occurs, knowing you are capable of a better outcome. Developing resilience through youth sports can benefit a child’s overall success in academics and life, as well as in athletic achievements. Combine the involvement of attentive parents, coaches and mentors, with the increased intellectual stimulation from physical activity and skill-work, and it allows children who participate in sports to reap social and emotional benefits. Teaching children resiliency and strength within their athletic program at a young age can boost their self-esteem and future well-being. COR works with a range of ages, helping foster these in our KADP, high school strength program, and even our adult boot camp!

Perhaps we don’t choose to be in the current situation, but what’s more important is how we handle it. Treasure the challenges, and recognize these opportunities for growth that serve to your benefit.

Finding Your Greatness

Finding Your Greatness

“Greatness is just something we made up.

Somehow we’ve come to believe

that greatness is a gift

reserved for a chosen few.

For prodigies. For superstars.

And the rest of us can only stand by watching.

You can forget that.

Greatness is not some rare DNA strand.

It’s not some precious thing.

Greatness is no more unique to us than breathing.

We’re all capable of it.

All of us.” – Nike

https://www.youtube.com/watch?v=2JnYcuRW_qo

The heights of our capacity are fascinating… it’s for this very reason our striving for greatness has become a fundamental human drive. To push beyond the limits, question the possibilities and possess an innate purpose to offer something for the betterment of others (whatever that be) energizes a sense of greatness in each of us.

Immerse yourself in the research and you will find no conclusion on the origin of greatness – it is far too complex to be captured in a single approach. Even how we conceptualize greatness is inconclusive.

What is “greatness” anyways?

The only conclusion we can possibly agree upon is that NO single, defined reason, trait or ability alone can generalize one’s ability to achieve or possess greatness. Greatness manifests in the interaction of complex factors which we can only make an effort to understand.

The power these complex interactions between variables of environmental situations, genetic variations or skill sets reside in each of us and the 24 hours in our day.

How do you choose to interpret that and what are you going to make of it?

“Athletic greatness” for example draws on a different set of abilities, skills, and dispositions than that of “academic greatness”. Even the complexities amongst a sport demonstrate that two people can obtain the same result but through two very different routes. Greatness is nothing but a word which we individually choose to define and perceive both in our self and others. Greatness is nothing more than our perception.

Great could be taking your first step in a mile or it could be your meditative practice. Only you define what great is and what you aspire – never be afraid to do that and believe the ability resides within you.

Must all paths to greatness require extraordinary talent? Is it sheer luck? Are you waiting for the opportune time, developmental circumstance, or influence of experiences?

Engage and take action in meaningful work and your greatness will follow.

The ability to be great resides in each of us.

Be your own kind of great – anyone can be great, anyone can do it.

What will you do?

Sweat, Sun and Fun Pt. 1

Sweat, Sun and Fun Pt. 1

Myth: Unfit people sweat more

Many assume that sweating is a sign of exertion, failure to respond to exercise, or lack of fitness. In fact, it’s the exact opposite – what’s concerning is NOT sweating.

Sweating is our response to any physical demand – it says “Hey, this is hard, but it’s all good because I know how to deal with it!”

At rest, your metabolic rate (how fast your body uses energy, which produces heat) is low. You aren’t doing much and your body can easily get rid of heat. However, start movin’ and groovin’ and your metabolic rate spikes. You’re burnin’ more energy! …and it’s going to take more than radiation to get all this heat out of your body. You need to cool down fast!

While you can handle the heat, your body isn’t having it. You are forced to switch gears and rely on cooling down (thermoregulation) a bit differently than before – evaporation (1).

In other words, sweating.

Now, each individual responds differently. Training adaptations and fitness are both factors in the sufficiency of sweating mechanisms, and subsequent need for fluid replacement. However, one thing’s for sure – with some training, an athlete achieves a better maintenance of body temperature (2).

This is at the expense of an increased sweat rate.

Remember: More sweat, more evaporative heat loss (this is the way we get rid of heat when exercising or else we would burn up). Our first adaptation to exercise is to sweat sooner (3). We are forced to become more efficient, and as a result improve thermoregulation.

Faster sweat →  more sweat →  more sweat on your skin that can’t evaporate → and more sweat that drips wastefully from the skin…as you notice when exercising (4).

While this isn’t pretty, it’s a more efficient adaptation. We are always looking for ways to do everything better and faster. If sweating and burning energy is what it takes for me to work out stronger and not feel sick, I’ll take it!

What this really means is that fit people are just more efficient sweaters (5). In most cases, our body’s first physiological response to being more efficient is to sweat more. As always, this varies person to person – some will respond in other ways.

In some cases, you will have people who sweat a ton but are extremely inefficient. Regardless, if you are sweating you are doing something right. So next time you leave the gym looking like you just hopped out of the pool, give yourself a pat on the back and rock it!

Look out for Part 2 of this series next week to see what happens when we start to heat things up!

—

References

1. Thermoregulation during exercise in the heat: strategies for maintaining health and performance. Daniël Wendt, Luc J. C. van Loon, Wouter D. van Marken Lichtenbelt.Sports Med. 2007; 37(8): 669–682.
2. Long Distance Runners Present Upregulated Sweating Responses than Sedentary CounterpartsLee, J.-B., Kim, T.-W., Min, Y.-K., & Yang, H.-M. (2014). PLoS ONE, 9(4), e93976. doi:10.1371/journal.pone.0093976
3. Sex differences in the effects of physical training on sweat gland responses during a graded exercise.Ichinose-Kuwahara T1, Inoue Y, Iseki Y, Hara S, Ogura Y, Kondo N. Exp Physiol. 2010 Oct;95(10):1026-32. doi: 10.1113/expphysiol.2010.053710. Epub 2010 Aug 9.
4. American College of Sports Medicine (1996). Position Stand on Exercise and Fluid Replacement. Med. Sci. Sports Exerc. 28(1): i–vii.
   Control of skin circulation during exercise and heat stress. M. F. Roberts, C. B. Wenger. Med Sci Sports. 1979 Spring; 11(1): 36–41.