Mention boxing and imagery of heavyweights duking it out in “fight of the century” matches come to mind, with the visceral impact of gloved fists pummeling muscle, bloodying faces and throwing knockout punches.

Few would imagine pursuing such a punishing sport, yet for people of all ages and temperament, boxing has become a popular route to fitness, strengthening both body and mind.

Fitness boxing has adapted the techniques of professional boxing into exercises that allow individuals to experience the thrill of the sport while avoiding being on the receiving end of a punch. This allows anyone to reap all the benefits associated with the sport, including weight loss, learning self-defense and building self-confidence, without the more harmful aspects.

The techniques used in fitness boxing call for strength training and mastering a series of moves that improve all-over body coordination while providing an aerobic workout.

Moves include combinations of large, sweeping punches such as crosses, hooks and uppercuts delivered in the air or directed toward a punching bag, as well as smaller jabs, quick leg movements forward and back, and defensive ducks (squats).

Personal trainer Snooky Fujikawa, owner of PunchFit Hawai‘i was a late-comer to boxing when, at age 20, he was introduced to the sport during classes held in Kalihi. Before then, he had studied several forms of martial arts, from aikido to taekwondo, but says, “Boxing fit me best. It made more sense to me. It showed me how to move and when to move. It has a different type of footwork.

“With taekwondo, I found I wasn’t that good at kicking. And with all the formalities of aikido, there were a lot of things you had to learn, like how to fall, so it took a long time to become proficient. With boxing, you could become proficient in a shorter time.”

It wasn’t long before he was teaching and coaching the sport, after training with self-defense coach Al Romerez, who trained pro fighter Dennis Alexio.

Fujikawa’s students encompass all levels from beginners to pro athletes, and come from all walks of life, including doctors, lawyers and housewives who want to let off steam by pounding on a punching bag. He says there are also people who don’t care about throwing punches, but want to master the quick aerobic movements that get the heart pumping and oxygen flowing. This can help to lower the risk of high blood pressure, heart disease, stroke and diabetes, while postures that include squatting and crouching with a wide stance help to strengthen core muscles, the back and legs.

“The combination of eye-hand coordination, footwork and strength conditioning helps with a lot of things, so people who are into other sports, including tennis, football, baseball, grappling and more, all find it beneficial to what they do. It’s a full-body experience,” Fujikawa says.

Research has found the high-intensity workout has benefits for people suffering from Parkinson’s disease, a progressive neurological condition that causes problems with movement, including tremors, stiffness and balance problems.

There is no cure for the disease, but according to the journal Neurology, animal studies have shown that physical exercise enhances brain neuroplasticity and increases neurochemicals that mitigate the presence of toxins in the brain.

Fujikawa notes he has worked with all stages of Parkinson’s sufferers, and will tailor his standard workout to suit their abilities, just as he does with all his students, whether through group classes currently limited to no more than 10 students per class, or one-on-one training.

“I try to make it a friendly environment. Because it’s a private boxing studio, women say they feel more comfortable here than at a traditional gym because there are not a lot of people around to watch them. A lot of people feel self-conscious when they’re trying to learn something new. They want to come in and learn without having to worry what others are thinking.”

For youths, boxing can provide the outlet and discipline they need to become responsible adults.

The pandemic proved to be the starting point for 94Box, a Waipahu boxing gym with keiki in mind. Vince Longboy and Gee Viloria had both taken it upon themselves to give kids with an interest in boxing a place to go when other venues were shuttered. It was just a matter of time before the capacity outgrew their home garages and Longboy opened 94Box in July with Viloria as head coach.

Viloria, the younger brother of former professional boxer Brian Viloria, known in his championship days as “The Hawaiian Punch,” understood the challenges faced by parents who want to find a healthful outlet for their children.

“I started boxing at about 5 years old because me and my brother were known as little rascals. We were always fighting because of sibling rivalry, like warning each other, ‘Don’t touch my things,’ and my dad was the mediator.

“One day we were fighting and my dad, who had been a boxer back in the Philippines, saw potential in us. So, he said, ‘Let’s go to Waipahu Boxing Club.’

“It turned out to be good discipline, taking our minds off of other things. At that time there were a lot of gangs and my family didn’t want us in the streets, especially because they were hard workers and always at work, leaving us alone at times.”

The gym, Viloria says, offers a way for both of them to give back to the community. “It gives kids an opportunity to shine, let out aggression and learn life lessons instead of staying at home and playing video games.

“We’re taking two hours of their day and forming a relationship as a guardian when their parents drop them off, so in addition to boxing, we teach them responsibility. It’s always school first; without school there’s no boxing.”

Especially with the recent summer Olympics, Viloria says he’s seeing more youths expressing a desire to become an Olympic-caliber boxer.

“It gives us an idea of what they want and we tell them, ‘You can strive for it and we’ll do half the work, but the other half is up to them, how hard they want to work. We talk about life balance and not forgetting their obligations, which is all part of the journey.”

Currently 94Box offers 4 to 5 p.m. Monday, Wednesday and Friday classes for keiki ages 5-8, and 5 to 6:30 classes the same day for ages 9-18. Tuesdays and Thursdays are open gym sessions for people of all ages, and he offers private classes for adults as well.

Classes consist of conditioning and cardio drills.

“Eighty percent of boxing is cardio and conditioning. I tell them you can throw a punch but if you don’t have strength behind it, those punches don’t mean anything.”

PunchFit Hawai‘i is at 1646 Kapiolani Blvd. Call 808-721-8957 or visit punchfithawaii.com.
94Box is at 94-503 Ukee St. Unit 408. Call 808-277-7598.