id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery01100
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Post-workout
|
recovery01101
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Post-workout
|
recovery01102
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Before Sleep
|
recovery01103
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Evening
|
recovery01104
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Evening
|
recovery01105
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Before Sleep
|
recovery01106
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Morning
|
recovery01107
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery01108
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Evening
|
recovery01109
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Post-workout
|
recovery01110
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Post-workout
|
recovery01111
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Before Sleep
|
recovery01112
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Before Sleep
|
recovery01113
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery01114
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Before Sleep
|
recovery01115
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Before Sleep
|
recovery01116
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Post-workout
|
recovery01117
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Post-workout
|
recovery01118
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Post-workout
|
recovery01119
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery01120
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery01121
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery01122
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Post-workout
|
recovery01123
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Before Sleep
|
recovery01124
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery01125
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Before Sleep
|
recovery01126
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Before Sleep
|
recovery01127
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Before Sleep
|
recovery01128
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Evening
|
recovery01129
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Before Sleep
|
recovery01130
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery01131
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Evening
|
recovery01132
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Morning
|
recovery01133
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Before Sleep
|
recovery01134
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Before Sleep
|
recovery01135
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Morning
|
recovery01136
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Post-workout
|
recovery01137
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Post-workout
|
recovery01138
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Before Sleep
|
recovery01139
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Morning
|
recovery01140
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Evening
|
recovery01141
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Morning
|
recovery01142
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery01143
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Evening
|
recovery01144
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Morning
|
recovery01145
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Post-workout
|
recovery01146
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Post-workout
|
recovery01147
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Evening
|
recovery01148
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery01149
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Post-workout
|
recovery01150
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Evening
|
recovery01151
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Morning
|
recovery01152
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Morning
|
recovery01153
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Before Sleep
|
recovery01154
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Morning
|
recovery01155
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Evening
|
recovery01156
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Morning
|
recovery01157
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery01158
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery01159
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Post-workout
|
recovery01160
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery01161
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Morning
|
recovery01162
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Before Sleep
|
recovery01163
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Before Sleep
|
recovery01164
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Morning
|
recovery01165
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 15 |
Morning
|
recovery01166
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Before Sleep
|
recovery01167
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Post-workout
|
recovery01168
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery01169
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery01170
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Post-workout
|
recovery01171
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Evening
|
recovery01172
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Morning
|
recovery01173
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Post-workout
|
recovery01174
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Before Sleep
|
recovery01175
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Evening
|
recovery01176
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Before Sleep
|
recovery01177
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Before Sleep
|
recovery01178
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Before Sleep
|
recovery01179
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Post-workout
|
recovery01180
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Before Sleep
|
recovery01181
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery01182
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery01183
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Before Sleep
|
recovery01184
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Before Sleep
|
recovery01185
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Evening
|
recovery01186
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery01187
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Morning
|
recovery01188
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Morning
|
recovery01189
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Evening
|
recovery01190
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Post-workout
|
recovery01191
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery01192
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Post-workout
|
recovery01193
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Evening
|
recovery01194
|
Sleep
|
Essential for hormonal balance and recovery.
| 22 |
Morning
|
recovery01195
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Before Sleep
|
recovery01196
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Post-workout
|
recovery01197
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery01198
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Post-workout
|
recovery01199
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
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