Fitness

instead of a hiking bench you can use a gym ball and a pull up bar. You set it up so when you are hiking the pull up bar and ball are the about the same as when you are sailing your boat - as in the difference between the top of ball and bar. It works very well because it also helps with core stability.

I have don't do it because I find that the rowing machine and core stability exercises works very well with me. It veries hughly on the type of boat you sail, if your a 49er crew then you should be doing at least 6 hours aerobic training a week but if you sail a topper or laser then you can do alot less because you don't tend to come of the water out of breath!

o rite

How the hell do you make one and what do they look like??

For aerobic exercise I would recommend swimming it uses a good variety of muscle groups.