id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery01700
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery01701
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Post-workout
|
recovery01702
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Evening
|
recovery01703
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Evening
|
recovery01704
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery01705
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery01706
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Morning
|
recovery01707
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Evening
|
recovery01708
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Morning
|
recovery01709
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Evening
|
recovery01710
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Before Sleep
|
recovery01711
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery01712
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery01713
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery01714
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery01715
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Before Sleep
|
recovery01716
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Evening
|
recovery01717
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery01718
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Post-workout
|
recovery01719
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Morning
|
recovery01720
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Before Sleep
|
recovery01721
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery01722
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Before Sleep
|
recovery01723
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
recovery01724
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery01725
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery01726
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Post-workout
|
recovery01727
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Post-workout
|
recovery01728
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Evening
|
recovery01729
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Post-workout
|
recovery01730
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery01731
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery01732
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Morning
|
recovery01733
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery01734
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Morning
|
recovery01735
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Post-workout
|
recovery01736
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery01737
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Evening
|
recovery01738
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Before Sleep
|
recovery01739
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Evening
|
recovery01740
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Post-workout
|
recovery01741
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Post-workout
|
recovery01742
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Post-workout
|
recovery01743
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Post-workout
|
recovery01744
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Before Sleep
|
recovery01745
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Before Sleep
|
recovery01746
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery01747
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Before Sleep
|
recovery01748
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Post-workout
|
recovery01749
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Post-workout
|
recovery01750
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Before Sleep
|
recovery01751
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Before Sleep
|
recovery01752
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Before Sleep
|
recovery01753
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Morning
|
recovery01754
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Post-workout
|
recovery01755
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Morning
|
recovery01756
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery01757
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery01758
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery01759
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Post-workout
|
recovery01760
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Morning
|
recovery01761
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Post-workout
|
recovery01762
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Morning
|
recovery01763
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Evening
|
recovery01764
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Before Sleep
|
recovery01765
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Post-workout
|
recovery01766
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery01767
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Evening
|
recovery01768
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Evening
|
recovery01769
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Morning
|
recovery01770
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery01771
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Morning
|
recovery01772
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Post-workout
|
recovery01773
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Post-workout
|
recovery01774
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Morning
|
recovery01775
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Morning
|
recovery01776
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery01777
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
recovery01778
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery01779
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Morning
|
recovery01780
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Morning
|
recovery01781
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Post-workout
|
recovery01782
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Evening
|
recovery01783
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery01784
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Before Sleep
|
recovery01785
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery01786
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery01787
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Before Sleep
|
recovery01788
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Evening
|
recovery01789
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Before Sleep
|
recovery01790
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Post-workout
|
recovery01791
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Post-workout
|
recovery01792
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Morning
|
recovery01793
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery01794
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery01795
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Before Sleep
|
recovery01796
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Post-workout
|
recovery01797
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Before Sleep
|
recovery01798
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Evening
|
recovery01799
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
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