id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00100
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Post-workout
|
recovery00101
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery00102
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery00103
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Before Sleep
|
recovery00104
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery00105
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Evening
|
recovery00106
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery00107
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Before Sleep
|
recovery00108
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Morning
|
recovery00109
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Post-workout
|
recovery00110
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery00111
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Post-workout
|
recovery00112
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Evening
|
recovery00113
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Morning
|
recovery00114
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Post-workout
|
recovery00115
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Evening
|
recovery00116
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Before Sleep
|
recovery00117
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Post-workout
|
recovery00118
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Post-workout
|
recovery00119
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Evening
|
recovery00120
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Evening
|
recovery00121
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Before Sleep
|
recovery00122
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Morning
|
recovery00123
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Post-workout
|
recovery00124
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Post-workout
|
recovery00125
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Post-workout
|
recovery00126
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Post-workout
|
recovery00127
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Morning
|
recovery00128
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery00129
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery00130
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Post-workout
|
recovery00131
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery00132
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery00133
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Post-workout
|
recovery00134
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Morning
|
recovery00135
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Before Sleep
|
recovery00136
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery00137
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Evening
|
recovery00138
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery00139
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery00140
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Post-workout
|
recovery00141
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Post-workout
|
recovery00142
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Morning
|
recovery00143
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Before Sleep
|
recovery00144
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery00145
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Post-workout
|
recovery00146
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery00147
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Evening
|
recovery00148
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Post-workout
|
recovery00149
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Morning
|
recovery00150
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Evening
|
recovery00151
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Morning
|
recovery00152
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery00153
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Morning
|
recovery00154
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Evening
|
recovery00155
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery00156
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Before Sleep
|
recovery00157
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery00158
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery00159
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Before Sleep
|
recovery00160
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Morning
|
recovery00161
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery00162
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Evening
|
recovery00163
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Post-workout
|
recovery00164
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Morning
|
recovery00165
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Before Sleep
|
recovery00166
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery00167
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Post-workout
|
recovery00168
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery00169
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery00170
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery00171
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Before Sleep
|
recovery00172
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery00173
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Before Sleep
|
recovery00174
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Morning
|
recovery00175
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery00176
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Evening
|
recovery00177
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery00178
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Post-workout
|
recovery00179
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery00180
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Post-workout
|
recovery00181
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Evening
|
recovery00182
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Evening
|
recovery00183
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Post-workout
|
recovery00184
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Evening
|
recovery00185
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Evening
|
recovery00186
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery00187
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Post-workout
|
recovery00188
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Before Sleep
|
recovery00189
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Before Sleep
|
recovery00190
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Morning
|
recovery00191
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Post-workout
|
recovery00192
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Morning
|
recovery00193
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Before Sleep
|
recovery00194
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Post-workout
|
recovery00195
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Post-workout
|
recovery00196
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery00197
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery00198
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Evening
|
recovery00199
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
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