BOXING is no longer just a game of brute force. People all over the world, including many right here in Shanghai, are swinging their fists and darting their feet as a way to shed unwanted weight and develop basic self-defense skills.

Depending on your fitness goals, boxing could be right for you. As with any sport though, it’s important to receive proper training when first starting out.

The good news is that unlike the competitive boxing matches we are accustomed to seeing on television, fitness boxing can be a calorie-burning and safe activity for just about anyone. With training and the right precautions, you’re unlikely to encounter the same sorts of injuries that the professionals experience during competitions. But you can still reap the same health benefits as the pros by practicing the movements, skills and combinations that they use in their training regimes.

Heavy-weight benefits

At first glance, some might be startled by the intensity of an average boxing workout. But the explosive nature of boxing can quickly pay off for practitioners in the form of increased endurance, strength, flexibility, reaction time and speed. All of this can lead to a more toned body and better overall fitness. As an added bonus, many find the experience of pounding a punching bag to be emotionally cathartic and a good way to relieve stress and tension. Those who ultimately venture into the ring with their friends may also find an outlet for their competitive energy.

If you’re a novice to the sport, your trainer should focus first on the basics such as how to throw a punch and maintain proper alignment.

Alignment is very important in boxing as it will accelerate calorie burning and prevent injury. As professional boxers and trainers often say, the power of each punch comes first from the legs, then the waist, then the upper body and then your fist. Practicing proper alignment will help maximize the force behind your punch and improve your fitness results.

Incorporating boxing training with regular weight-bearing exercises has also been show to increase bone density, even among older practitioners. This can lower the risks of osteoporosis and related illnesses.

As you build strength in your arms and legs, remember to stretch your body with the help of a trainer to prevent injury and release lactic acid. Such acid can lead to soreness and take you away from your workout schedule. The same rule applies to any other strenuous activity.

Q: Can I box to lose weight?

A: Yes, indeed! The weight loss effect can be greatly enhanced if you keep a calorie controlled diet. Generally, you can burn 300-400 calories in a one-hour boxing session though this varies based on weight, height, basal metabolic rate and the toughness of the workout. Experienced boxers can easily burn 700 calories in one hour. It’s highly recommended to practice two or three times a week to maximize the effect.

Q: Do I have to wrap my hands when I practice boxing?

A: Yes, please do. It is an effective way to protect the bones in your hands and minimize risk of injury, especially for beginners. Wrapping hands can keep your wrist straight and help you to master the right punching angles. Believe it or not, half of the 206 bones in the human body are in your hands and feet. In the end, boxing is all about punching.

Q: How can I protect myself from being injured during boxing?

A: Warm up fully, especially your wrists and ankles. Wrap your hands properly and punch in the right way, but never too hard. Bend your elbows slightly when punching. Focus, focus, focus! Distraction can lead to injury during practice. Listen to your trainer carefully!

Q: What is the price for a personal trainer to learn boxing in Shanghai?

A: On average, it costs 250-400 yuan (US$38-61) per hour for a one-to-one class; though the price may jump to 700-1,000 yuan if the trainer has claimed a championship title.

Q: How can I find a good trainer?

A: Trainers with longer teaching and practicing experience — around five-six years — are preferred though the right one should be able to adjust their teaching plans according to your needs and conditions, and point out your mistakes. Taking a trial class is necessary.

John Qian Qian is a professional boxing trainer with eight years of instructing experience. Below, he demonstrates four basic punches — the jab, cross, uppercut and hook — with tips to help you master each blow!

Note: An Orthodox boxer, or a right-handed boxer, has a different stance, jab, and cross than a Southpaw, a left-handed boxer. For a right-handed boxer, the jab is thrown with the left hand while the cross is punched with the right hand. Qian is a Southpaw.

Jab: a.k.a. “1,” a rapid straight punch thrown with the lead hand (left hand for Orthodox boxers or right hand for Southpaw boxers).

Pointer: The jab is thrown straight from the shoulder. The movement should start from your hips to transfer the power to waist, followed by a straight punch.

Cross: a.k.a. “2,” or “straight,” a straight punch thrown with the rear hand (right hand for Orthodox boxers and left hand for Southpaw boxers).

Pointer: The lead hand should be tucked against the jaw to protect the chin. The power should come from your hips and core. As your hips twist forward, your back knee should bend slightly with the heel lifting off the ground.

Hook: a.k.a. “3,” a half circled punch thrown with either hand; normally a left hook for Orthodox boxers, which targets the side of the opponent’s head.

Pointer: Keep your other hand tucked against your jaw to protect the chin. Your shoulder, elbow and fist of the punching arm should line up, parallel to the ground. The arm is moved from the force of the hips turning and shouldn’t be whipped around front.

Uppercut: a.k.a. “4,” a vertical punch thrown with the right hand (for Orthodox boxers), targeting the opponent’s chin.

Pointer: Don’t drop your arm down or swing it back up before the punch. Keep your arm close to your body while your body dips down. The power should come from the legs to carry the arm up. When performed correctly, an uppercut can knock an opponent off their balance.

If your trainer shouts, “1, 2, 3, 4,” this means Jab, Cross, Hook and Uppercut! Are you ready to give boxing a try?