id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery01400
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Morning
|
recovery01401
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery01402
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Morning
|
recovery01403
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Post-workout
|
recovery01404
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Morning
|
recovery01405
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Morning
|
recovery01406
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery01407
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery01408
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery01409
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Before Sleep
|
recovery01410
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Post-workout
|
recovery01411
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Before Sleep
|
recovery01412
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Before Sleep
|
recovery01413
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery01414
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Before Sleep
|
recovery01415
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Before Sleep
|
recovery01416
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Morning
|
recovery01417
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery01418
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Evening
|
recovery01419
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Post-workout
|
recovery01420
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Morning
|
recovery01421
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Post-workout
|
recovery01422
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery01423
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Evening
|
recovery01424
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery01425
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Evening
|
recovery01426
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery01427
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Before Sleep
|
recovery01428
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery01429
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Morning
|
recovery01430
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery01431
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Morning
|
recovery01432
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Post-workout
|
recovery01433
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Evening
|
recovery01434
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery01435
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Before Sleep
|
recovery01436
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery01437
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Morning
|
recovery01438
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Evening
|
recovery01439
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Before Sleep
|
recovery01440
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery01441
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Morning
|
recovery01442
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Morning
|
recovery01443
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Before Sleep
|
recovery01444
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Before Sleep
|
recovery01445
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Morning
|
recovery01446
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Evening
|
recovery01447
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Morning
|
recovery01448
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Post-workout
|
recovery01449
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Before Sleep
|
recovery01450
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Morning
|
recovery01451
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery01452
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery01453
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Morning
|
recovery01454
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Evening
|
recovery01455
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery01456
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Post-workout
|
recovery01457
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Post-workout
|
recovery01458
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Evening
|
recovery01459
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery01460
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Post-workout
|
recovery01461
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery01462
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery01463
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Evening
|
recovery01464
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Evening
|
recovery01465
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Evening
|
recovery01466
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery01467
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Before Sleep
|
recovery01468
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Before Sleep
|
recovery01469
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery01470
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Before Sleep
|
recovery01471
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery01472
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Morning
|
recovery01473
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Post-workout
|
recovery01474
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Evening
|
recovery01475
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Before Sleep
|
recovery01476
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Evening
|
recovery01477
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Morning
|
recovery01478
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery01479
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Before Sleep
|
recovery01480
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Morning
|
recovery01481
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Morning
|
recovery01482
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Before Sleep
|
recovery01483
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Morning
|
recovery01484
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery01485
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery01486
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Before Sleep
|
recovery01487
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery01488
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Evening
|
recovery01489
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Morning
|
recovery01490
|
Stretching
|
Increases flexibility and reduces injury risk.
| 7 |
Before Sleep
|
recovery01491
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery01492
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Before Sleep
|
recovery01493
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery01494
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery01495
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Post-workout
|
recovery01496
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Evening
|
recovery01497
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Post-workout
|
recovery01498
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Before Sleep
|
recovery01499
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Before Sleep
|
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