All health clubs in this study utilized high-intensity music for purposes of timing and motivation for the participants of aerobics and body-conditioning classes.

Eighty percent of the health clubs and spas utilized in this study consistently used music that exceeded 105 db over one-hour periods, with approximately 100 milliseconds between music intervals for some instructors. For other instructors, there were no interruption in the music during one-hour periods of activity.

In most instances, the instructors also utilized FM head-mounted trasmitters to instruct the participants. The intensity of the FM voice signal averaged 5 db above the level of the music.

Sixty percent of health clubs and spas included in this study utilized music and FM-transmitted voice that exceeded 110 db over one-hour periods in aerobics and body-conditioning classes

Whereas OSHA recommends that 30 minutes is the maximum tolerable exposure at that intensity level.

Individual instructors in four of the health clubs and spas included in this study utilized music that exceeded 120 db for periods of up to 30 minutes, whereas OSHA recommends that seven-and-one-half minutes is the maximum tolerable exposure at that intensity level. It was also noticed that several participants in those classes were wearing noise-reducing ear plugs. Others simply tolerated the intensity levels.

Bruce,

I like your effort for the first week! I am impressed with how you cross-train during your cardiovascular session, using the rowing machine along with other exercises.

 With the resistance exercises, I like how you combine the dumbbells with the Smith machine. By doing so, you are stressing your muscles differently and loading your joints differently. There are also different balance requirements with the varied equipment. This provides a more well-rounded workout.

As for your left knee pain, staying away from jogging for now is a good idea. Swimming will help. Have you tried elliptical stair stepping? It’s a good option if you have access to it. I would also recommend that you apply an ice pack to your knee for 15 to 20 minutes after your workouts to keep inflammation down and to dull the pain.

Instead of the squats or heavy leg presses, I recommend in the future some controlled leg extensions and leg curls to strengthen your quadriceps and hamstrings. This will help minimize your knee problems.

Are you performing your stretches at the end of your workouts? Remember that stretching is very important – it prevents you from becoming tight and minimizes soreness and stiffness.

Try not to perform your weight-training sessions on consecutive days like you did last week. You need to allow a day of rest in between workouts so the muscles can repair and rebuild. This is an important process for adaptation in order to increase your fitness level.

This week, try to get in at least three cardiovascular sessions and three weight-training sessions. You asked if two weight sessions are enough. As long as the quality and intensity of the sessions are high, you can see significant gains in muscular fitness with just two sessions per week spaced out appropriately (on Tuesday and Friday, or Monday and Thursday).

Armand

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This last weekend was somewhat disastrous. I went to visit my parents and some friends who own a fine restaurant. Needless to say, I ate a lot of very bad things and spent a little too much time making merry at a local pool hall. Also, I did not have access to a gym and, since my knee has been bothering me for a few days, I could not go jogging. I still rate the week as a success and, since I only go to visit my folks once every two months, I might be better able in the future to manage my intake on the weekends.

Bruce

Sharon’s Reply
Hi Bruce,

What a big difference between Sunday and Monday! You did enjoy your last “hoorah” with fast food and greasy Chinese choices. Your next few days showed me that you know how to eat low-fat and low-calorie food, and even seem to enjoy it! You have selected good meals. By adding lean protein and veggies to your lunches and dinner, you can feel fuller and not get hungry so soon. The steamed veggies were a nice touch with the sandwich instead of fries.

Your fat-gram average was well below goal for the three days I reviewed. (I may have counted some items a little higher. One slice of American cheese is about 10 grams alone!) One of the dangers of eating too low-fat is what you eat instead of the fatty foods. Many people mistakenly overeat fat-free starches because the fat doesn’t show — but the calories do. So, whenever you have those low-fat starchy or sweet snacks, count the calories. Keep the snacks at 200 calories or less.

A man your size can eat 1,800 to 2,000 calories for weight loss. This translates into a balanced diet with eight servings of starch, four fruits, two milk, 7 ounces of meat, three or more vegetables and four teaspoons of fat. You should continue to count fat grams. Add fruit and veggies, enjoy two low-fat dairy servings a day and keep a watchful eye on your starches.

The starch group is cereal, bread, rice, potatoes, crackers and nonfat sweets. Each serving is 80 calories. So, those rice cakes, 200 calories, are two and a half starches. Two slices of bread would be two starches. I would like you to count starches next to your fat grams.

Sharon

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Mat-based group classes will act as both a primer and a balance for more personalized equipment-based sessions. Once the basic mat class has been introduced to members, you’ll be able to incorporate some of the smaller resistance devices into your group setting. Such additions increase variety while preparing participants to move on to more specific and challenging exercises on the larger equipment.

The reformer, which resembles a sleek rowing machine, is the key piece of equipment for this method of exercise. On the reformer, members work the body as a whole — without stressing the joints — and learn how to use their muscles more systematically and efficiently. Because of the focus on precision, one-on-one or personalized small group training with a certified instructor is preferred and recommended to ensure maximum effectiveness of the workout. The benefits of this kind of attention are two-fold: Members stay motivated, and they understand the need for premium pricing.

If you don’t currently offer personal training or if you would simply like to enhance the profitability of your existing operation, start with a single reformer and one certified instructor. Space requirements are minimal and the results when the program is performed one-on-one in this manner are likely to spark referrals and create the buzz you need to be successful over the long-term. Creating a constant flow from your group classes to your personalized training setting will feed your new profit center.

As the program continues to grow, other pieces of equipment can be added to increase variety and effectiveness. Dedicating a studio space for your Pilates-based equipment and training is ideal, though not mandatory. Not only does it show members that you mean business by providing an environment conducive to mind/body exercise, but it allows for ultimate versatility — from being able to offer one-on-one reformer training to full circuit training.

And if you want to generate additional profits by opening the studio up to non-members (those who otherwise might not join), it allows you to differentiate and market the program effectively.

When it comes to equipping your facility, you’ll want to research thoroughly and do some long-term thinking; not all equipment used for Pilates-style exercise is created equal. Trade publications, trade shows, the Internet and certified instructors are effective ways to learn what’s out there. Some equipment, like the kind marketed on television, is decidedly not for commercial use. Other equipment borders on being homemade in look and feel. Still other lines are designed primarily for group training. The highest quality equipment is constructed for performance, versatility and durability, and withstands the rigors of a club setting. Your choice should be based on your assessment of equipment quality and value-added service. Some manufacturers are affiliated with reputable educators, while fully integrated companies offer training, certification and support in addition to their equipment line.

This online communication center gives The Alaska Club’s employees an effective method to view and download documents and information they need — everything from the company phone list to W-4 forms. Plus, the communication center, which is essentially a website that can be accessed from work or home, allows employees to link to popular documents, such as club hours, job openings, an events calendar and the member handbook. Also among those documents are a uniform order form and a phone system work order that can be filled out online.With 12 departments on the site, employees can access more than 300 documents.

Before myTACnet, explains Michelle L. Eastman, director of marketing and public relations, employees had to keep several paper documents on file, some of which had information that changed frequently, and others that were only needed a few times per year. Because the fitness centers operated beyond regular business hours, employees working early or late who could not contact their supervisor had to sometimes wait for days before acquiring information they needed. “For example,” explains Eastman, “instead of waiting for their supervisor to get them a list of cash register codes, a front desk staff person can now go to myTACnet and print it out on their own.”

Once the site was created, the club’s initial goal was to get employees to use it. After introducing it to managers for one month, the facility promoted the site in the employee newsletter, and then placed colorful myTACnet.com stickers on every computer monitor network-wide. In just four short months, the site had an average of 160 log-ins and 90 downloaded files per week. Says Eastman, “We continue to see these numbers grow, as more employees learn how they can benefit from using myTACnet.”

To ensure that only employees have access to the site, it is hosted by a local provider on a secure server, and it is password-protected, with two levels of security: one for management and one for staff. A new access level is in the works that will allow managers to make changes to documents.

As fitness facilities continue to grow, and efficiency becomes more important, innovations like myTACnet are an example of the ways in which clubs can use the power of technology. The Alaska Club met its goals with myTACnet by creating a time saver for staff members with a central location to access information that previously may have been difficult to find.

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Compare the Cost of Propecia: Propecia produces the following common side effects: decreased libido, decreased quantity of ejaculate and erectile dysfunction. The tangible results of Propecia are hard to figure out in most instances. Other side effects include: wheezing, rashes, breast tenderness, and testicular swelling and pain.

* Keep a constant temperature in the room. Hot air holds more moisture and more dirt, which will settle at night. Vacuuming and mopping floors in the morning will pick up the dirt that has settled.

* Clean and replace heat and air conditioning filters regularly.

Always follow manufacturer instructions on how to care for floors. Most have information sheets that explain basic cleaning tips, how to remove stains and when to replace the floor.

As with all pieces of equipment in your club, your floor can reflect to your members what type of facility you are and how important cleanliness and safety are to you. By maintaining a cleaning schedule and following manufacturer guidelines on how to care for your floor, you can save money on repairs and replacements, and keep your members happy.

She prepared us for holotropic breathing:

The breathing instructions will be to breathe faster than normal and deeper than normal. How you do that is completely individual. You can use your nose, you can use your mouth, you can do it in combination. Your “fast” may be somebody else’s “slow.” Their “slow” may be your “fast.” It’s whatever is deeper and faster to us. There’s no wrong way to do it. …

The music will be very loud. … I have earplugs if anybody really wants them. … If you like the music, you can go with it — great. If you can’t stand it, it’s part of the process. …

You’re encouraged to stay lying down with your eyes closed the whole time. …

Sometimes people have an experience — because this is hyperventilating — where there’s … a … spasm in [either] the hands or the feet. … Everything that comes up is something that is coming up to be worked through. If you have a lot of spasm and you want some massage, let me know. … But … if, let’s say, your hand goes into spasm, the first thing you might want to do is to increase it, make it even worse. … My response to just about everything will be … to increase whatever your experience is. …

If anything feels distracting, make it part of the journey. Everything is part of the journey. … Sometimes people throw up. …

If you really feel stuck and you don’t know what to do, the first thing to do is to ask for inner guidance.

The first breathwork period began shortly after 10 o’clock. Klein said: “This is sacred time. If you have a connection with a god or any higher power, this is the time to make that connection.” Each breathwork period began with an instrumental melody at a restful volume, but the rest of the music was loud and often cacophonous, including chanting, sorrowful noises and the sound of breaking glass. I developed a headache. None of the singing was in English. Later, Klein explained that facilitators try to use only songs whose lyrics are in a language their clients don’t comprehend. Her audiocassette collection included “Africa Witchcraft and Ritual Music” and Sufi music for meditation.

I was a sitter during the first breathwork period. The breather under my observation, the cabbie, behaved like a restless sleeper until noon. Then, as he lay on his side, his stomach began jerking. Klein knelt beside him and placed her hand and forearm on his back. He wept. Klein whispered to him. When he lay on his stomach, she applied pressure to his back with the palm of her hand.

The other breather, the rebirther, lay like a corpse, with a sheet covering him up to his neck, until about 12:45 p.m. Then he became restless. Klein applied finger pressure to his jaws and then placed the palm of her hand over his brow. About 20 minutes later, she applied pressure to his chest with her arms and he screamed. Then he began laughing. He screamed three more times and laughed again. Klein applied finger pressure to his jaws again, while his sitter’s palms lay crosswise over his forehead. He screamed again twice. “I’m having a good time!” he exclaimed. He laughed again; then he roared. Later, I asked the rebirther what had made him scream. He replied that Klein had encouraged him to “let it out” as she applied pressure to his chest.

After a lunch break, I was a breather. Breathing deeply and rapidly made me uncomfortable, so my breathing was generally natural. I was bored and eager to leave. I did not inform Klein of my boredom, perhaps fearing she might try to increase it. Hearing two familiar tunes composed by Yanni dissipated whatever absorption I had managed. Later, I told Klein I would have been more relaxed listening to such music at a lower volume alone in my study. Unlike me, the cabinetmaker huffed and puffed, then laughed or cried. “Get away from me!” he shouted. (He did not appear to be speaking to anyone present.)

At about 5 o’clock, a burst of light made me open my eyes. Klein had opened a Venetian blind. In a while, I went to the dining room to draw a mandala with crayons of various colors. A half-hour later, Klein lay embracing the cabinetmaker for about 10 minutes.

During the “sharing session,” he explained that his older brother had been wont to beat him up. Klein disallowed taking notes or using a tape recorder during this period. The rebirther stated he did not want to participate. He complained of a headache and uneasiness, expressed dissatisfaction with the music, and said he doubted he would continue using holotropic breathwork. He told us that during his breathwork session, he had wished he were home watching the U.S. Open golf championship. He left early. The cabdriver said he had cried in order to get his money’s worth. Klein stated that my jaw looked more relaxed than it had in the morning. She said that during one breathwork session, she had witnessed the disappearance of blisters from a breather with poison oak dermatitis.

The Bottom Line
At best, supernaturalistic forms of bodywork promote relaxation or provide pleasant stimulation. At worst, they are painful and expensive sources of false hope.

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During orientation, Klein stated:

Once you make the choice to be here, I ask the commitment that you stay the whole day — that, no matter what comes up during the process, if you have an experience that you have to get out of here, you check with me first; and, if I agree that it’s okay that you leave this room, that means that you either are in the dining room or the kitchen, or you’re welcome to stay in the yard. … The reason is that this work facilitates non-ordinary states of consciousness and we can really go into experiencing past trauma. We can go into a non-ordinary state where our sensitivity is heightened. And, for your protection, it’s important to stay for the whole day and to reach closure ["a sense of completion"]. … Opening up actually is easier … than any of us think, but integrating — going back into the ordinary world — sometimes takes a little more doing. … It’s very easy to kind of trip out on intense music when we’re given permission, but if you’re going to a scary place, how can you come to closure? … Part of the contract is to stay for the duration.

Klein stated that, during a session a few months before in the same room, all the participants had been sweating except one — a woman whose Arctic “experience” had left her “freezing” even with five or six blankets covering her. Klein said that some of her clients had screamed as loudly as she’d ever heard anyone scream. Klein expounded:

The range is very great. … We can experience — and relive — childhood trauma, birth trauma … and [have] experiences of past lives, future lives. We can hang out with deities. We can laugh for an hour and be in ecstasy, and we can have an experience of really being in hell and in pain. … What we get is really what’s under the surface to come up.

… In this process, which is homeopathic as well as shamanic in terms of its theoretical affiliation, if somebody comes and says, “I’m feeling depressed,” I’m going to say: “Allow yourself to feel completely depressed. Let go of the resistance to depression.” … [If you are scared,] then allow yourself to be completely scared.

Later, she added:

You could be meeting with gods or you could be meeting with demons. You could have become a rock. You could be experiencing yourself as a tree. You could be a woman giving birth. … You could experience yourself as a victim being killed. You could be experiencing yourself as Hitler killing. I don’t know what’s going on, but I will assume that whatever’s going on is for healing, and I will encourage you to stay with it.

… There’s no right or wrong. … You can’t do it wrong. … There’s no place to go where you’re out of the ballpark. Everything’s in the ballpark: having the experience, not having an experience, being with the gods, being with the ants, being happy, being unhappy. … If you have very strong sexual feelings that you want to act on, that’s OK. What I will do is — to the best of my ability, which is pretty good, and with your partner’s help — just afford you privacy under the covers. … Many people have had the experience of … a very, very primal connection with the earth and wanting to take clothes off.

I asked Klein if any of her clients had ever become violent. She replied:

People have expressed a great deal of violence. They have expressed it verbally and they have expressed it physically. And I’m trained to work with that. And if I need help — which I often do … I ask for assistance from partners. … People have certainly expressed violence and rage — at life, at the cosmos, at their parents, at the church, at themselves … at the doctor.

“The Grofs,” she said, “have found that we all tend to carry one of the birth matrixes as the ground in which we live and work from.” In “The Adventure of Self-Discovery” (1980), Stanislav Grof describes four “basic perinatal matrixes”:

the “amniotic universe”
“cosmic engulfment and no exit”
the “death-rebirth struggle”
the “death-rebirth experience”

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Holotropic breathwork is a gentle, powerful method which accesses one’s natural healing energies by expanding consciousness. Developed by Dr. Stanislav Grof and Christina Grof, internationally recognized leaders in Transpersonal Psychology, this process is appropriate for those just beginning their inner journeys, as well as those already familiar with the deeper realms of the human unconscious.

Facilitated by the breath, surrendering to the wisdom of body and psyche, one can contact memories, mobilize blocked feelings, heal past wounds, release barriers to our knowing our wholeness. By transforming emotional and psychosomatic symptoms into an experience of a transpersonal nature, this work offers a unique healing potential.

This simple, direct approach, combining evocative music, relaxation, focused bodywork, and mandala drawing in a safe, supportive setting, honors the inner journey as sacred.

The general questionnaire addresses the client’s upbringing, family history, employment and religious background. The medical information form states that holotropic breathwork is not appropriate for persons who are pregnant, who have recently undergone surgery or a fracture, or who have cardiovascular problems, acute infectious diseases or epilepsy.

Freelance writer Fred Levine, author of “The Psychic Sourcebook” (1988), attended a two-day holotropic therapy workshop in Boston and reported a four-hour session in the May/June 1992 issue of East West Natural Health:

Ten of us lay on sleeping bags, blankets and air mattresses around the edges of a small room, each with a companion sitting or kneeling alongside us. The lights dimmed and we were asked to close our eyes and begin breathing deeply and rapidly. “A little deeper, a little faster,” a voice instructed. “A little deeper, a little faster.” Suddenly, four huge speakers filled the room with the pounding of African drums. Before long, the hypnotic chants of the recording were matched by groans and wails coming from the 10 prone bodies. …

As soon as the room exploded with the throbbing rhythms of African music, my body began a cosmic dance of its own, my arms curling back like crab claws, my back arching upward, my legs bouncing off the ground in time with the drumming. It was all I could do to keep breathing, my face was tightly contracted into a muscle spasm, my lips frozen in a horror-mask grimace. My partner, a Harvard-trained child psychiatrist … later told me he had seen similar postures in mental wards.

My ‘Interrupted Journey’
On Saturday, June 19, 1993, I attended a holotropic group “intensive” at the Breathing Art Center that lasted from 8:45 a.m. to 7:45 p.m. Klein had instructed me to have a light breakfast, wear comfortable clothes, and bring a sheet and one or two pillows suitable for sleeping. Klein is a Zen Buddhist and an artist. “The universe has its reasons,” she stated, “and why not trust?” She operates the center out of her home, a private house with a porch. She said she had been raised there and had returned to care for her father shortly before he died. She stated: “It’s hard to be alone with all the spirits in this house.” A flyer for the center describes other “opportunities for personal growth” available at the center, including “inner healing with imagery,” a “chronic illness support group,” and “just painting.” “Just painting” is purportedly “a place to honor and relax into who we truly are, allowing creative energy to flow through us — our toes, hearts, diaphragms, fingertips — emerging in color and form.”

Three other clients participated, all men apparently over 30-years-old. The program consisted of a round of introductions, Klein’s orientation, two breathwork periods, two artwork periods and a “sharing session.” It took place in a small living room with the blinds closed and foam cushions, pillows and bottles of water on the parquet. During the breathwork periods, two clients lay on the cushions with their eyes closed while the other two acted as helpers — partners or “sitters.” Klein said that, before each session, holotropic “breathers” and their partners should create guidelines regarding what assistance the partner will give. For example, the breather may ask the partner to pat him if he appears asleep, or to hold a bottle of water near his mouth whenever he touches his lips. Klein explained:

If you need water, your partner will give you your water. If you need to use the bathroom, your partner will guide you to the bathroom. … If you want your partner to remind you to breathe [holotropically], you just need to let them know and give them a way to do that. … You might say: “Could you remind me to breathe just by breathing loudly in my ear?”

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