Does caffeine get a bad rap?

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Caffeine, like chocolate, often receives bad publicity. Whilst in some instances, and in excess, these can have negative effects on our body, they can also be quite beneficial.

I am not disputing that some people are more sensitive to the negative effects of either caffeine or chocolate. For example, excess caffeine can create anxiety, nausea (particularly if taken on an empty stomach), an increase in heart rate, and even depression in some people. And chocolate is certainly not something that should form the mainstay of one's diet. If struggling with sugar addiction, or wanting to lose weight, there are more nutritionally complete foods that are available.

But scientists have turned up some interesting facts on caffeine. For example, caffeine actually blocks the effects of a neurotransmitter in the brain (adenosine) that otherwise makes us feel tired. This is why it works so well to keep us awake. It also encourages the release of another brain chemical, dopamine (as well as adrenaline). Dopamine contributes to a feeling of well being.

Two studies, one a population based study (which are not as specific or rigorously defined as other types of studies, but nonetheless valuable indicators) found that drinking caffeine containing drinks like coffee and tea had a protective effect for those at risk of developing liver disease. Issues that the study participants had that increased their risk of liver disease included alcoholism, hepatitis B or C, obesity, or other complications.

And the results indicated that people who drank more than 2 cups of coffee a day had a 44% lower chance of showing actual liver damage compared to those who drank no caffeine. This was not a clinical trial, and the reason why coffee and tea had such an effect is not known. Coffee and tea contain a range of plant chemicals (phytonutrients) that could be responsible for this. A 2005 Norwegian study also found similar benefits for coffee with regards liver disease. This study found that drinking 3 cups of coffee a day could lower the risk of death from liver cirrhosis.

Even if you're not at risk of liver disease, caffeine still has some advantages. Recent research from Austria showed that caffeine may actually enhance short term memory. Researchers found that there was an increase in brain activity (as measured by functional magnetic resonance imaging) in the parts of the brain that were associated with memory and attention. These parts of the brain were the frontal lobe and the anterior cingulum. This was a placebo controlled study, meaning that some people were not given any caffeine. Another, earlier study (2004) found that caffeine did support short term memory, but only when it was in relation to a topic that people were already thinking about. This study found that when testing coffee's effects on unrelated subjects, short term recall was actually inhibited.

Everything does have a flip side though. Adenosine, which is blocked by coffee, is also calming. This could be why it can also cause anxiety in excess, and in some individuals. After all, the balance of our brain chemistry is unique. And when we are addicted to stimulants like caffeine, we lose the sensitivity to our own natural stimulants (dopamine and adrenaline).

Everything in moderation?

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Volleyball and Cycling?

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Volleyball training can - and often does – include some physical work on the Exercise bikes. Some interesting reading about the benefits of weights and cycling – in cyclists but still interesting.

The research done to date on the effects of weight training on cyclists has brought mixed results. The study done by Ben Hurley at the University of Maryland had 10 healthy men take up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm curls, parallel squats, and bent-knee sit-ups) for 12 weeks, while eight other healthy men served as controls. After 12 weeks, the strength-trained men improved their endurance while cycling at an intensity of 75 per cent V02max by 33 per cent and also lifted lactate threshold (the single best predictor of endurance performance) by 12 per cent.

However, these men were untrained prior to the study and did not carry out regular cycling workouts during the research, so the applicability of these findings to serious athletes is questionable

The study carried out by R. C. Hickson and his colleagues at the University of Illinois at Chicago was considerably more practical. In that investigation, eight experienced cyclists added three days per week of strength training to their regular endurance routines over a 10-week period. The strength training was incredibly simple, focusing on parallel squats (five sets of five reps per workout), knee extensions (three sets of five reps), knee flexions (3 x 5), and toe raises (3 x 25), all with fairly heavy resistance. The only progression utilized in the program involved the amount of resistance, which increased steadily as strength improved.

Nonetheless, the strength training had a profoundly positive impact on cycling performance. After 10 weeks, the cyclists improved their 'short-term endurance' (their ability to continue working at a very high intensity) by about 11 per cent, and they also expanded the amount of time they could pedal at an intensity of 80% V02max from 71 to 85 minutes, about a 20-per cent upgrade.

On the negative side, we have research, carried out by James Home and his colleagues at the University of Cape Town in South Africa, seven endurance cyclists who averaged about 200 kilometers of cycling per week incorporated three strength training sessions into their normal routine. The strength program was relatively unsophisticated, consisting of three sets of up to eight repetitions of hamstring curls, leg presses, and quadriceps extensions using fairly heavy resistance.

After six weeks, the strength training had produced rather impressive gains in strength (the gains averaged a bit more than 20 per cent). However, actual cycling performances were not improved; in fact, they were worse than before the strength training was undertaken! 40-K race times slowed from 59 to 62 minutes, and the strength-trained cyclists complained of feeling 'heavy' and tired during their workouts.

Why did Hickson's study uncover clear advantages associated with strength training for cyclists, while Home's work revealed the reverse?

No one knows for certain, which means it's time for a personal observation. It seems quite likely that the strength training carried out by Hickson's charges improved fatigue resistance in their muscles, permitting them to persist longer both during high-intensity tests of endurance and prolonged efforts at a submaximal (80% V02max) intensity. Meanwhile, it's likely that Home's added strength training sent his athletes into the overtrained - or at least 'stale' - state. The feelings of fatigue which originated shortly after the beginning of strength training suggest that the athletes were simply doing too much work.

Home's cyclists were averaging 124 miles of weekly riding when they started their strength training, while Hickson's athletes were logging considerably fewer miles, so one might be tempted to suggest that strength training can produce major benefits for low-mileage cyclists but does much less for experienced, higher mileage competitors who have already built up considerable strength merely by riding. That certainly wouldn't be an unreasonable thought, but it doesn't explain why strength training per se would actually slow down endurance performances, as it seemed to do for Home's performers (no other study has shown this). It seems very likely that Home's added strength training was simply the straw that broke the camel's back; it wasn't the strength training which slowed the cyclists but the total amount of work they had to complete.

Another issue that was not kept controlled in the studies was nutrition and supplementation which also would have a major impact. 

One thing is for certain. As a means of supplemental training, cross training or off season training cycling can't be bad thing for all athletes -- unless the workload exceeds the athlete's overall threshhold for recovery. 

Abdominal Anatomy

Becky Perry, Professional Volleyball player -Photo courtesy Keith Rizzo

Every volleyball player should know the importance of have a strong and stable core. The benefits of a strong core include stabilizing joints, better body control – on the ground and in the air, increased power generation for any sport movement, and injury prevention – pre-habilitation if you will. How many players know the primary muscles of the core and what their function is?

Becoming familiar with the muscles that make up your body has more benefits than simply allowing you to talk shop with your training partners. The more familiar you are with the muscles you're working, the better you'll be able to judge what's needed to make improvements. In this article we'll get to know the muscles that make up the midsection.

The core muscles of the midsection do much to stabilize and support the torso so it's well worth spending time to train this area properly. The main muscles of the mid-section are as follows:

1. RECTUS ABDOMINIS - this is a large flat muscle wall that covers most of the front mid-section from the lower chest to the pubic bone. Above the navel it consists of three pairs of rectangular sections stacked on top of each other and is better known as the six pack.

2. OBLIQUUS ABDOMINIS - this muscle runs diagonally along the side of the mid-section from the lower ribcage to the pubic area. There are two muscles on each side, with internal obliques lying underneath the external obliques. The obliques help your torso to flex to the side, twist at the waist and help in bending the torso forwards.

3. TRANSVERSUS ABDOMINIS - this is the deepest of the abdominal muscles and consists of a thin strip that runs horizontally across the abdomen. This muscle helps keep the internal organs in place, forces out the breath and stabilizes the spine.

4. ERECTOR SPINAE - this large muscle group runs along the side of the lower spine. Consisting of a pair, the erector spinae keeps the spine erect and helps twisting at the waist.

Baby Becky...

If you thought Rebecca Perry was cute before...wait till you see this! 

3 Characteristics Successful People Share

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What three things do the world's most successful people share in common? They have their own definition of success, they know the personality qualities that drive them, and they've seized their defining moments.

That's the idea in a new book that examines the personality traits of successful people across the globe. The book's authors say the lessons learned can help people succeed in their careers and in life.

Written by Herb Greenberg and Patrick Sweeney-who have advised more than 25,000 companies in the areas of hiring, employee development, team building and organizational development-"Succeed on Your Own Terms" (McGraw-Hill, $21.95) offers readers practical tips and advice.

The book provides an in-depth look at more than four dozen talented individuals who have made their marks in business, politics, sports, the arts and global affairs. It also offers readers the chance to complete a free, in-depth personality profile (worth over $200) to help focus their energies on specific fields or goals. According to the book, successful people know that:

* Real success comes from recognizing, understanding, developing and concentrating on one's strengths. According to Paul Schulte, the youngest U.S. Olympic wheelchair basketball player at the 2000 Olympic Games in Sydney, that means "focussing on what you have, rather than what you don't have."

* Being self-aware means not letting the outside world define you and knowing what motivates you. For instance, Rebecca Stephens, the first British woman to climb Mount Everest, says, "Success is the achievement of whatever it is that you set out to do. And it's up to you to decide what that is. It can't be determined by anyone else."

* Being willing to risk means being all right with the possibilities. Senator Barbara Boxer says she doesn't always succeed if that only means accomplishing what she wants. "I can feel successful just moving my agenda forward," she explains.

* When you love what you do, people can sense it in your presence.

In our experience, the most successful volleyball players are the ones that share these characteristics -- and have a number of others. Knowing what your primary goal is helps you outline your steps needed to best position you to reach that goal. 

Reading the book's success stories may help people gain a new perspective-one that can be useful when striving for success in their own lives.

Drew Hudson - 6 year old volleyball player...

Drew Hudson is a 6 year old volleyball player...he looks really advanced for his age and it's great to see. The game of volleyball is alive and well and certainly in the great hands of players like Drew Hudson! Keep up the great work Drew! 

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The Importance of the B12 vitamin...

The B12 vitamin is one of the B vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the B12 vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy. B12 also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, B12 is used to create the protective covering of all nerve cells in the body.

The most important function of B12 is to form healthy red blood cells. However, all cells need B12 to keep them healthy. It is the white blood cells, amongst others, that need B12 to help ensure that the immune system functioning properly. All of the nerve cells in the body also need B12 to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient B12 to create this protective layer then the brain will not be functioning properly.

Interestingly, the amount of B12 that the body needs is relatively small but is needed on a regular basis. However, B12 on its own is not enough as the body cannot absorb it easily. To help the body absorb B12 the stomach produces intrinsic factor which enables more of the B12 to be absorbed. B12 is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of B12. This is not a problem as the body can only absorb about half of the B12 that is consumed. It is also worth noting that the body can recycle the B12 which cuts down on the impact of a B12 deficiency. However, strict vegetarians or vegans are likely to require B12 supplements if they do not eat any animal products that contain B12.

If the body does not have enough B12 then anaemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough B12 to make healthy red blood cells. Anaemia can also be caused by the body not creating enough intrinsic factor to help absorb the B12 that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less B12 being absorbed and supplements of B12 may be required. Kids are also at risk from anaemia because they may not eat the foods that contain B12. Pregnant women need more B12 because the baby is absorbing B12 during the pregnancy to grow properly.

World League Volleyball in Canada

The Men’s Volleyball Team of Canada has just named their World League roster that will be heading to Quebec City on May 31, 2013.  Glenn Hoag, the Head Coach of the Canadian Team, announced the 22-man team which will be headed by Victoria’s Fred Winters who is also named the team captain.  Scoring maniac of Gavin Schmitt will also be on the team along with and Steve Brinkman who has over 200 international matches in his past. 

With Coach Hoag and Gord Perrin having just won the Turkish Professional League Title, heading to Quebec City for the first matches against The Netherlands will provide valuable experience for the upcoming Olympic Quadrennials.  Four of this year’s team have also taken part in the Full Time National Training Team in Gatineau.  Chris Hoag, Nick Hoag, Rudy Verhoeff and Graham Vigrass are all included on this year’s roster.

This is the second year for the men’s team of Canada to be included in the World League, and we might be witnessing some superstars in the making along the lines of Karch Kiraly, Kerri Walsh, Misty May-Treanor, Kerri, or Sinjin Smith.  Who can forget the 1988 games when Karch’s team won the Olympic Gold Medal?  Considered to be Volleyball’s “Tiger Woods” from the world of golf, Karch and his team are one of the main reasons why the World League came into being in 1990 in the first place.

It is no secret that the popularity of Volleyball has been on the rise ever since.  Both indoor and beach volleyballs teams are sprouting up all over the world, in both men’s and women’s teams, leading high schoolers all over the planet to finally realize that their dreams of going professional in their favorite sport are becoming more and more a reality.

Photo Courtesy of Peter Griffin (Publicdomainpictures.net)

Benefit of Green Tea

There has been an influx of media coverage about the health benefits of green tea. Most green tea enthusiasts may base their opinions on green tea around their own experiences of the beverage. The Chinese have been drinking green tea for thousands of years due to its miracle working abilities. Green tea has been used by the Chinese for treating minor headaches to much larger matters such as preventing cancer. Many health studies are beginning to shine some light on the facets and benefits of green tea. What are the benefits from green tea that can affect your life? The following are five major benefits of green tea that may substantially change your life.

First Health Benefit of Green Tea - Weight Loss

The high concentration of polyphenols in green tea helps to oxidize fat and encourage thermogenesis. Thermogenesis in the body is the rate which the body burns calories. Green tea results in an increase of energy which raises the metabolism, therefore, more weight is lost than normal. As a morning beverage, green tea has a small amount of calories compared to most other beverages that Americans drink in the morning. The constant barrage of coffee as most peoples’ morning beverage results in a higher amount of daily calories compared to green tea as a beverage in the morning. A substitution of green tea instead of reaching for a cup of joe will make a big difference in the size of your waistline.

Second Benefit of Green Tea - Prevention of Cancer

The antioxidants in green tea eliminate free radicals that plague the body. These free radicals cause aging and cancer. The polyphenols of green tea constantly search for free radicals and they prevent the formation of unstable oxygen molecules in a process known as oxidation. This oxidation damages healthy cells of the body and have been linked to illnesses like cancer, heart disease, and even strokes. The polyphenols in green tea prevent the birth of abnormal cells, inflammation, and destroy most cancer causing agents.

Third Benefit of Green Tea - Healthy Teeth

Green tea is well known for keeping teeth clean because of one of its ingredients, fluoride. The fluoride kills the bacteria in the mouth that causes plaque. Also, fluoride helps to maintain healthy, cavity-free teeth. This helps to prevent general tooth decay inside of the mouth. This cannot be about coffee which stains the teeth with an ugly yellow tinge. The oral health of teeth can be vastly improved with the consumption of green tea.

Fourth Benefit of Green Tea - Lowers Cholesterol

Green tea may be a possible solution for all those suffering from conditions of high cholesterol. Heart attacks are one of the most common problems associated with bad cholesterol. Drinking green tea could possibly lower this stunning high risk. Green tea lowers the bad cholesterol’s levels, LDL cholesterol and prevents the occurrence of blood clots in the body. The LDL cholesterol flows through the liver and cells forming heavy deposits on artery walls. The catechins in green tea help to decrease the amount of bad cholesterol. Also, the catechins help to maintain healthy good cholesterol to bad cholesterol ratio improving the overall health of the body

Benefit of Green Tea Conclusion

If weight loss, the prevention of cancer, healthy teeth, and the idea of low cholesterol does not give you an idea that green tea is a miracle worker, you must be working with some pretty powerful magic. A couple of cups of tea in addition to your normal daily beverage will greatly decrease the risk of any bad conditions. The only side effect that has been clearly recognized is the daily overdose of caffeine. This problem has been addressed through the usage of green tea extract. Green tea can be taken in a pill form with all the benefits of normal green tea. So, we hope that you begin a daily green tea regimen tomorrow!