Dinghy sailing

Body strength

You use your body weight to balance in small boats, which develops great strength in leg and core-stability muscles. Constant pulling of ropes to control sails builds upper-body strength.
four stars

Brain power

Sailing requires you to operate a complex set of equipment, while reading wind, waves and competitors' tactics. Responses to changes develop fast decision-making skills.
five stars

Cardio fitness

Sailing in a race burns about 400 calories an hour and will boost your heart rate and stamina, especially if it's very windy.
four stars

Adrenaline thrill

The excitement of harnessing the elements and battling changing conditions makes sailing a real adventure, even when you're not racing.
four stars

Risk of injury

Common injuries include cuts and bruises from contact with the hard parts of a boat, while fingers can get caught in rope mechanisms.
three stars

Rowing

Body strength

The power comes from pushing with your legs, not pulling with your arms. The buttock muscles and quadriceps are key players, so get very strong. Your muscles are engaged constantly in rowing.
five stars

Brain power

Hones your sense of rhythm and requires intense concentration to focus on changes in that rhythm. More repetitive than sailing, however, so doesn't present so many varied mental challenges.
three stars

Cardio fitness

An 11st person would burn about 670 calories an hour. Cardiovascular intensity is high and constant, strengthening heart and lungs as few other sports can.
five stars

Adrenaline thrill

Exciting when racing, but it's not going to win any prizes for thrills and spills. The rush often comes from surviving the burn in your legs and arms.
three stars

Risk of injury

Injuries tend to be minor, such as blisters or sore hands. Tendonitis in the forearms can also occur from gripping the oars.
three stars