id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00000
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Post-workout
|
recovery00001
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery00002
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Evening
|
recovery00003
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery00004
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Morning
|
recovery00005
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Morning
|
recovery00006
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery00007
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Morning
|
recovery00008
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Morning
|
recovery00009
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Post-workout
|
recovery00010
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Evening
|
recovery00011
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery00012
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery00013
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery00014
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery00015
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Before Sleep
|
recovery00016
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Morning
|
recovery00017
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Post-workout
|
recovery00018
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery00019
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery00020
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery00021
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Before Sleep
|
recovery00022
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery00023
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Morning
|
recovery00024
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Evening
|
recovery00025
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Post-workout
|
recovery00026
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Before Sleep
|
recovery00027
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Morning
|
recovery00028
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Post-workout
|
recovery00029
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Post-workout
|
recovery00030
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery00031
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Evening
|
recovery00032
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery00033
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery00034
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery00035
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Before Sleep
|
recovery00036
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Post-workout
|
recovery00037
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Post-workout
|
recovery00038
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Morning
|
recovery00039
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Morning
|
recovery00040
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Morning
|
recovery00041
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery00042
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Post-workout
|
recovery00043
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Morning
|
recovery00044
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Before Sleep
|
recovery00045
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery00046
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Post-workout
|
recovery00047
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Evening
|
recovery00048
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Evening
|
recovery00049
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Before Sleep
|
recovery00050
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Morning
|
recovery00051
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Evening
|
recovery00052
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery00053
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Morning
|
recovery00054
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Evening
|
recovery00055
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Post-workout
|
recovery00056
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Post-workout
|
recovery00057
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Morning
|
recovery00058
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Post-workout
|
recovery00059
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Evening
|
recovery00060
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery00061
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Before Sleep
|
recovery00062
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Morning
|
recovery00063
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Morning
|
recovery00064
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Before Sleep
|
recovery00065
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Morning
|
recovery00066
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Morning
|
recovery00067
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery00068
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery00069
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery00070
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Before Sleep
|
recovery00071
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery00072
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Evening
|
recovery00073
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Morning
|
recovery00074
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Morning
|
recovery00075
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery00076
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery00077
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Morning
|
recovery00078
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery00079
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
recovery00080
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Evening
|
recovery00081
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Evening
|
recovery00082
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Before Sleep
|
recovery00083
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery00084
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Post-workout
|
recovery00085
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Evening
|
recovery00086
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Evening
|
recovery00087
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery00088
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Morning
|
recovery00089
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Before Sleep
|
recovery00090
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery00091
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Post-workout
|
recovery00092
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Morning
|
recovery00093
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Before Sleep
|
recovery00094
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Before Sleep
|
recovery00095
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery00096
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Morning
|
recovery00097
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery00098
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Morning
|
recovery00099
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Post-workout
|
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