Sailing and windsurfing
When weight training for sailing, be sure to include exercises that improve core strength, balance and joint mobility. Try to focus largely on ab and back exercises but be prepared to modify your training each day and don’t be afraid to a miss a session if your body doesn’t feel up to it.
The Swiss ball will fast become your new best friend with exercises such as Swiss ball leg extensions and Swiss ball leg curl. For leg extensions, simply sit on the swiss ball with your toes tucked under something heavy (this mimics your toe straps), in a rough hiking position. You should then straighten your legs whilst lifting your trunk, leaning back to allow for a little more resistance. Do this for three sets of 20 reps. For the Swiss ball leg press, lie on the ground with the ball under your heels with your body straight. Once in this position, lift your bottom up and bend your knees in order to draw the ball in towards your bottom by bending your knees.
Windsurfing involves twisting, turning and tension of the body, thus conditioning for windsurfing should include movements involving a mix of strength, mobility and core stability. With the exception of the rowing machine which is great for core strength, try to avoid static gym machines. Instead, add balance and agility to your exercises. This can be done through press-ups with your feet placed on a bosu ball, or sit-ups sat on a Swiss ball.