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. The distance covered is analogous to workload in resistance training it is the result of the speed of the run. Your overall goal is the first thing to determine when developing a weight training program. Five separate goals are discussed below, but a program could have more than one goal as long as you realize that each one may not be fully realized.