KETTERING – A second helping of turkey, an extra scoop of mashed potatoes and then that piece of pumpkin pie with a dollop of whipped cream that you just couldn’t turn down.

It seemed like a good idea at the time, but now the reflection in the mirror might tell a different story. Granted, it didn’t happen overnight, but whether it’s a little extra around the middle, a couple of love handles or maybe a second chin, many people aren’t happy with their bodies.

According to the Centers for Disease Control and Prevention, approximately 34.4 percent of Americans are overweight and another 33.9 percent are obese. Some people, like Ann Newby, were prompted to slim down after a visit to the doctor.

“He told me ‘You’re out of shape and overweight,’ ” Newby said.

Others, like Kevin Kavanaugh, are motivated by family or friends.

“I have two young girls, and I want to be around for them for many years,” Kavanaugh said.

And what better way to get in shape than hitting the gym?

But what if you don’t know the difference between a leg extension, a seated leg press or a seated leg curl? And what in the world is a hip adduction?

Rows and rows of machines can be more intimidating than motivating for exercise novices.

“The first thing I tell people when they come in here is that we’re all in the same boat,” said Rich Munn, personal trainer and exercise specialist at the Kettering Fitness and Wellness Center. “I learn stuff here every day; it’s an ongoing process.”

Exercise rookies need not be intimidated by the equipment or the other fitness enthusiasts in the gym.

The lay of the land

Bikes and treadmills may look familiar, but other machines might appear better suited for torture than fitness. Understanding the purpose of each piece of equipment will help you create an exercise routine that will meet your needs.

According to Munn, fitness has three basic components: cardiovascular, strength training and flexibility. A comprehensive fitness plan incorporates all three components. Many gyms are divided accordingly with like machines grouped together.

Cardiovascular exercise, or cardio, is a sustained activity that challenges the heart and lungs. Cardio, or aerobic exercise, helps you burn calories and reduce body fat. If this is one of your goals, you should head over to the treadmill, stair stepper, stationary bike, elliptical machine or rowing machine.

Beginners can take it slow and increase the duration and intensity of their workout as they build their endurance.

“You want to push yourself as much as you can but not overdo it,” Munn said.

Strength training uses resistance to help you preserve and enhance your muscle mass. This can be done with the use of various machines as well as free weights.

“Most people starting out should use the machines first because they are safer,” Munn said.

Form is critical when using exercise machines, so if the “pec deck” is perplexing, or you are unsure about proper technique on any of the machines, ask a staff member or someone experienced with the equipment for assistance.

“I can walk in here (KFWC) any time of day and someone is doing something wrong form wise,” Munn said. “I’ll ask, ‘Who taught you to do this?’ and nine times out of 10, they’ll say, ‘Nobody.’ ”

Free weights, like dumbbells, are ideal for strength training.

“For our older people, in particular, I try to get them to work with free weights because it also works on their balance,” Munn said.

There are many other types of weights, including medicine balls, barbells and kettle bells.

Flexibility training helps improve range of motion. This can be accomplished with little or no equipment. Stretching mats, however, can be helpful and sport cords can also be used. In addition to improving your mobility, working on flexibility can also help you increase body awareness and help facilitate muscle relaxation.

“It is probably the least taught aspect of fitness but very valuable,” Munn said.

The big payoff

When Newby’s doctor urged her to get in shape, the 72-year-old complied. A year later, she has dropped a dress size, lost 8 pounds and is noticeably more toned. But it isn’t just about how she looks.

“I can go up and down the stairs now without stopping,” she said, smiling.

Newby made her workouts a regular routine, going to the fitness center three times a week. After several months, however, she noticed her workouts were getting easy, so her trainer made some adjustments. Varying your exercise routine is critical to achieving long-term goals.

“Your body is going to adapt to the stress you put on it, so, after a while, you need to give it more things to do,” Munn said. “Vary your routine.”

Varying his routine has paid big dividends for Kavanaugh, who won the fitness award from the Kettering Police Department this year after losing 50 pounds over the past year and a half. The 43-year-old, who has severe arthritis in both knees, works out five days a week.

“If I miss a day, I feel it. I feel bad,” he said. “It’s a matter of getting into a routine.”

It is advisable to consult your physician before beginning any exercise program, but once you have your physician’s OK, there’s no reason to wait with community recreation centers, YMCAs and fitness clubs located throughout the Miami Valley.

“Don’t be nervous,” Kavanaugh said. “Everyone was new at this once.”