One of the latest buzz terms in the fitness industry is muscle confusion. That means you mix up your workouts so you never plateau in strength or cardiovascular endurance. You keep working your muscles in different ways to achieve maximum results. Some people might be able to make that happen on their own by alternating types of exercises. Others may need a little help, maybe a training program to follow.

Because October is Breast Cancer Awareness Month, it’s a perfect time to tell you about Gwen Foley, who’s aware of her breast cancer but not at all submissive to it. She was diagnosed less than a year ago. Since then, she has been through chemotherapy (enduring treatments of two kinds of “chemo cocktails,“ she says), surgery and then radiation. All the while, she has worked a full-time job at the General Assembly downtown and taught exercise classes at the Patrick Henry YMCA in Ashland.

By now you’ve heard about Zumba. But did you know you can Zumba for a good cause? And you don’t need a gym membership to do it. The second Zumba for a Cause party will be held next Sunday at Gordon Elementary School in Chesterfield County. For $10—all of which goes to charity—you can Zumba for two hours with three local instructors who felt a need to turn the party class into a fundraising opportunity.

We typically think of watching TV as anti-exercise. You sit back, put your feet up and relax. But it doesn’t have to be that way. You could get in your one-hour workout (you know, the hour of exercise that the Surgeon General recommends that every American get every day) during an NFL football game, a sitcom or a soap opera.

Fitness Feeling sluggish about exercise? It could be time for some new music. For me, nothing motivates like a good song or two (or 10 or 20, depending on how long the workout lasts). And with today’s iPod and MP3 devices, putting new tunes in your exercise routine is fairly simple and inexpensive. How do you figure out what songs will get you moving? Here are some pointers.

Fitness Rarely does Rachel Pustilnik get through an exercise class without someone crying. But that’s OK. This is Stroller Strides. A little crying is to be expected. The tots come along on this exercise hour. They watch from the comfort of their strollers as the moms work up a sweat. “Of course you get criers,“ said Pustilnik, owner of the local Stroller Strides franchise. “That’s part of motherhood.“

Who says exercise and video games don’t go together? Thanks to innovations in electronic gaming, they do now. Some of you might have proof in your homes, in the form of Dance Dance Revolution or Wii Fit programs. Many area fitness centers have recently added stationary bikes with gaming screens attached to them.

Locally: Call the American Family Fitness Center in Short Pump at (804) 364-1200 or go to the Web site, http://www.amfamfit.com.

FIT Extension new eight-week program developed by Virginia Cooperative Extension and designed to help Virginians improve their exercise habits, diets and overall quality of life in a fun and challenging way. Chesterfield County residents who are interested in FIT Extension or have questions about the program should contact Linda Cole at or (804) 751-4401 before the March 27 registration deadline. The program begins on March 29 and runs until May 23.

We all know that exercise can help you lose weight and reduce certain health risks. But new research reveals that getting a good sweat going can be helpful in other ways as well. Among the benefits, aerobic exercise can eliminate depression, reduce the chance of getting dementia and make you smarter. That’s right. It can make people of all ages - from preschool to retirement - perform better intellectually.

When: March 20
  Where: University of Richmond
  Cost: $100, including breakfast refreshments, Ratey’s lecture, a panel discussion with local health and wellness professionals, book-signing, wellness fair and lunch.
  More details: Go to http://www.riversideschool.org for a complete schedule or to download a registration form.

Editor’s note: This is the final of a three-part column series on families that exercise together. In just a little over a year, David and Rita Ruby have lost a collective 125 pounds. They’ve each dropped several clothing sizes. And they’ve gone from a slow, labored walk to running 5 or 6 miles at a time. If they’re not inspiration to keep plugging on that New Year’s resolution, I don’t know what is.

MARIA HOWARDFitness Editor’s note: This the second of a three-part column series on families that exercise together. The Pfab family has found some fabulous ways to spend time together. For starters, they play tennis - all 11 of them. Mom and Dad play regularly and often hit with their children. Their two college-age children don’t play on a team anymore, but they still pick up their rackets now and then. The four teenagers at Blessed Sacrament Huguenot all play on the team there. And the three youngest take lessons and practice regularly.

MARIA HOWARDFitness Have you always wanted a gym in your house, a place where you could work out any time of the day or night? The new fitness centers in town are catering to your desires. No, they’re not delivering cardio machines to your guest room. But they are giving you the option of exercising any time you want in a place that’s smaller and usually cheaper than the traditional “big box” fitness centers.

Get moving: New exercise guidelines released yesterday set a minimum for good health. For most adults, that’s 2½ hours a week. How much physical activity you need depends largely on age and level of fitness. Moderate exercise adds up for sluggish adults. Rake leaves, take a quick walk around the block or suit up for the neighborhood softball game. More fit adults could pack in their week’s requirement in 75 minutes with vigorous exercise, such as jogging, hiking uphill, a bike race or speedy laps in the pool.