RTV  CYCLE

The RTV CYCLE

(RUN, TEST, Verify)

Ask yourself three questions (3?) from this RTV cycle: 

-Have you run today for a certain amount of time (35min to 40min running)?

-Are you regularly monitoring your lipid panel (blood test) over a specific timeframe, such as every six months, depending on your age and health condition?

- Have you verified the test result with the standard range, and it is OK?

• If all your answers are "yes," your RTV cycle is functioning well. This cycle relies on the results of your lipid panel (blood test). If the test results fall outside the recommended range, it may need to adjust the quantity of running or pay attention to your diet until the results are back within the range. Once your blood test results are within the desired range, the cycle should continue as is to maintain consistency.

Step 1, RUN:

We have selected running as our aerobic exercise of choice due to its numerous health benefits. These include improving cardiovascular health, reducing depression, strengthening joints, aiding in weight management, lowering the risk of cardiovascular disease, boosting immunity, enhancing sleep, memory, and mood, burning more calories, supporting mental health, increasing energy levels, promoting longevity, reducing the risk of chronic diseases, lowering blood sugar levels, and relieving stress. Generally, we need to run 35min to 40min or 4 to 5 miles in a day five days in a week. If we can not run outside of the house due to weather condition or heavy snow fall, we can use trade mill inside the house or simply run in place if you don't have one. Running and walking both are excellent for cardiovascular health. Those who cannot run due to disabilities, they can choose to walk or jogging other upper body exercises. However, if you are able to run, we can see that it is more beneficial than walking, as seen in the following diagram.  A 5 -min run creates the same benefit as a 15-min walk. And a 25-min run is equivalent to a 105-min walk.  Also, we can reduce the mortality rate according to the quantity of running or walking (See the mortality reduction rate in the following diagram).

(Source: JACC Journal of the American College of Cardiology). https://www.jacc.org/doi/10.1016/j.jacc.2023.07.029 

Step 2, TEST:  In order to know the heart condition or heart health, we need to test the blood in the lab which is called lipid panel test. This test measures the amount of cholesterol and other fats in the blood. It can help to identify the abnormalities in the blood lipids which can indicate a risk for heart disease, heart attack or other conditions. A lipid profile measures the following levels: (for more information, see section "Key Diagnostic Tests") 

• Total cholesterol:  The sum of all the different types of cholesterol in your blood. 

Normal cholesterol should be less than 200mg/dL, Border line high (200 - 239) mg/dL, High is 240mg/dL or greater. 

• High density lipoprotein (HDL):  Sometimes, it is called good cholesterol which helps to get rid of excess cholesterol. For man: Desirable HDL levels 60mg/dL or higher.  Below 40mg/dL consider at risk. And for women: HDL should be 60mg/dL or higher.  Below 50mg/dL considered risk.

• Low density lipoprotein (LDL): Sometimes, it is called bad cholesterol can build up in your bloodstream and clog blood vessels. Normal below 100mg/dL, 100 -129mg/dL near optimal, and above 130mgldL considered high. 

• Triglycerides: A type of fat found in the blood which is used as energy by cell.  High triglycerides can increase the risk of heart disease, stroke, and diabetes.  These important blood elements should be within the range. Normal less than 150mg/dL, Border line high: 150 - 199mg/dL and High: 200 - 499mg/dL. 

source:  https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease/art-20049357  

Step 3, VERIFY:  All the elements mentioned earlier are vital for the human body, but excessive levels can pose risks to the heart. Therefore, it is crucial to regularly verify the levels of these elements, typically every four to six months, depending on age and health condition. If excessive fat or cholesterol is detected in these blood components, adjustments to the previous steps, such as increasing physical activity or making dietary changes, may be necessary. While regular testing helps monitor the heart's condition, it does not provide information about blockages or fat deposits in the heart's arteries. For a comprehensive assessment, we must combine blood tests (such as the lipid panel) with imaging scans (such as a CT coronary angiogram, ECG, or calcium score test etc.)    

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