Strength and Endurance
Cardio
When training to improve cardiovascular health, you just need to pick up the pace at whatever you are doing, and you'll be able to last longer the next time you try it. So if you're running, cycling, swimming or whatever cardio you do, you should pick up the pace to a high level.
Muscular Endurance
When training for muscular endurance, it's best to train in ciruits. Circuit training allows you to hit every muscle in the body within a short period of time, with little to no rest in-between.
When Circuit training, it's best to already have your stations set up so you wont waste time setting up during a circuit.
When Circuit training, it's best to already have your stations set up so you wont waste time setting up during a circuit.
Strength
When training to increase strength you should first figure out your one rep maximum. A one rep maximum is the maximum amount of weight you can lift once for a specific lift. Once you do that, you now have a baseline to surpass. In order to surpass your current maximum you should train with weights 10lbs or 15lbs under your max and go for as many reps as you can in 5 sets. Do this for four weeks and you should see an increase in your maximum.(Some individuals move up faster than the others).