It's better for your body to do moderate exercise over a long period of time than short bursts of intense exercise. Although the short bursts may increase lung capacity and make your muscles sore, keeping your heart rate high, but not pushed to the limit, can facilitate muscle growth and fat loss.
It does feel really good to sprint sometimes - for some reason, we crave that burning that just fills whatever muscles that we're using. My big thing is cycling - and sometimes, I'm just spinning away and slowly climbing hills, but other times, I'm actually upshifting while going up a hill! I've crested hills at a faster pace than I had before I started them. But the amount of effort that takes decreases the amount of stuff you can do - comfortably - throughout the day.
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