Aerobic Verse Anaerobic -Training
Aerobic-Any exercise that lasts longer than two minutes in duration in a continuous 'steady state' exercise is performed aerobically. These are endurance type exercises that increase a person's heart-rate.
Anaerobic- Any exercise 'without air' and refers to the body producing energy without oxygen. These are exercises that involve short bursts of energy like sprinting.
Aerobic means 'with air' and refers to the body producing energy with the use of oxygen.
Swim workouts tend to be aerobic or a combination of both. But anaerobic training has its benefits. Sprint intervals can be used in Lactate Clearance workouts to help fight Lactic Acid build-up. By cultivating rapid production of lactate as large type 2 fibers increase activity. This forces the body which does not have time to properly respond to then rapidly stockpile molecules. Short rest periods will give the body a small window to re-establish self-regulation and force hydrogen ions clearance. It is those hydrogen ions that are making your muscles heavy and burn.
Other Ways It Helps
Increased Muscle Power And Strength
Boost Muscle Endurance
Maintains Muscle Mass
Strengthens and Develops Core
Another benefit was written about in 2014 analysis in the British Journal of Sports Medicine. Showcasing that people with "chronic lifestyle-induced diseases — like type II diabetes and atherosclerotic cardiovascular disease —High Intensity Sprint or Interval Training significantly improved the heart’s ability to pump oxygen round the body compared to mid-range intensity workouts."
Read more at ~
or British Journal of Sports Medicine