Well, depending of your goal, every type of run/workout has pros and cons.
A long run (1 to 3 hours) is going to improve your cardiovascular abilities, ventilatory capacities, strength your muscles and improve your stamina. They also help the body to get used to burning fat rather than glycogen. However, the body regulates himself at a low intensity metabolism in order to be able to finish that long exhausting run.
HIIT incorporates recovery time, which means allows your body to get back to low intensity in order to restart again at high intensity speed. So working at higher intensity means increasing the needs of energy by using all available stocks (ATP, PCr, sugar, fat…).
You need to know that your body is also burning calories as long as 2 hours after an intense workout. So is your main goal is to lose fat, do not eat anything during the two hours post-workout !
We recommend to practice both HIIT workouts and some cardio training at moderate intensity to enjoy the full benefits of both options.
HIIT Workout sessions are organised in Singapore by GSH & A4 Sports at the 100PLUS Promenade @KallangNationalStadium every Tuesdays, Thursdays and Sundays morning.