Climbing and running are two forms of aerobic exercise, there is no saying that which is more fat loss, that is, the effect of fat loss does not depend on the form of exercise, but on the amount of exercise, the amount of exercise is mainly determined by the intensity, duration and frequency of exercise. The most effective exercise for fat loss is usually the one that suits you, for example, if you prefer running, the long-term fat loss effect is better than climbing. Running can achieve the purpose of weight loss, can make the whole body of the muscle rhythmic contraction and relaxation, so that the muscle fiber increased, protein content increased. Repeated hill climbing training can enhance one’s endurance and improve running speed, but for the elderly, frequent hill climbing can easily lead to overloading of the knee joints and increase joint wear. In addition, both types of exercise should choose the appropriate exercise intensity. If you feel unwell, such as chest tightness, you should reduce the intensity of exercise, and do a good job of warming up before training, such as moving joint ligaments, and relaxing after exercise, such as stretching calf muscles. Clinical advice is to combine exercise for fat loss with a controlled diet, eating a diet with less oil and salt, such as boiled chicken breast and boiled vegetables, i.e., keep your mouth shut and your legs open. The key to fat loss is to create a caloric gap, which can be achieved when the capacity of intake is less than the energy consumed.