In essence there is an inverse relationship between volume and intensity. Workload is the product of volume times intensity and relates to overall effort of the workout and also corresponds to the amount of calories utilized. Manipulating volume and intensity essentially determines the result of a workout, strength or localized muscle endurance. As you can see, Workout 1 represents a design to increase localized muscle endurance, while Workout 2 is designed to increase strength. Endurance Analogies - Manipulating volume, intensity, and workload are not exclusive to resistance training.
Theses are important factors when designing any training program.
One of the best methods to increase cardiovascular endurance is to jog or run. Time, speed, and distance are the variables manipulated to determine the degree of cardiovascular endurance. Time is similar to volume in resistance training. The speed at which an individual jogs or runs is the intensity of the activity. It is the most important variable in determining the outcome of cardiovascular fitness.