id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00200
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Post-workout
|
recovery00201
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Post-workout
|
recovery00202
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Post-workout
|
recovery00203
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Before Sleep
|
recovery00204
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery00205
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Post-workout
|
recovery00206
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Evening
|
recovery00207
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Before Sleep
|
recovery00208
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Evening
|
recovery00209
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery00210
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Morning
|
recovery00211
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Morning
|
recovery00212
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery00213
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Post-workout
|
recovery00214
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Evening
|
recovery00215
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Morning
|
recovery00216
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Evening
|
recovery00217
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Evening
|
recovery00218
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Before Sleep
|
recovery00219
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Before Sleep
|
recovery00220
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Evening
|
recovery00221
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery00222
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Post-workout
|
recovery00223
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Post-workout
|
recovery00224
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Morning
|
recovery00225
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery00226
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Morning
|
recovery00227
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Before Sleep
|
recovery00228
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Evening
|
recovery00229
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Before Sleep
|
recovery00230
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Morning
|
recovery00231
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Before Sleep
|
recovery00232
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Post-workout
|
recovery00233
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery00234
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Before Sleep
|
recovery00235
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery00236
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Post-workout
|
recovery00237
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Post-workout
|
recovery00238
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Before Sleep
|
recovery00239
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Before Sleep
|
recovery00240
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Before Sleep
|
recovery00241
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery00242
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery00243
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Before Sleep
|
recovery00244
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Morning
|
recovery00245
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Evening
|
recovery00246
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery00247
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Before Sleep
|
recovery00248
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Before Sleep
|
recovery00249
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Post-workout
|
recovery00250
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Post-workout
|
recovery00251
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Morning
|
recovery00252
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Evening
|
recovery00253
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery00254
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Evening
|
recovery00255
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Morning
|
recovery00256
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Before Sleep
|
recovery00257
|
Stretching
|
Increases flexibility and reduces injury risk.
| 16 |
Morning
|
recovery00258
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Evening
|
recovery00259
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Evening
|
recovery00260
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Before Sleep
|
recovery00261
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Before Sleep
|
recovery00262
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Morning
|
recovery00263
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Before Sleep
|
recovery00264
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 22 |
Evening
|
recovery00265
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery00266
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery00267
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Morning
|
recovery00268
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery00269
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Before Sleep
|
recovery00270
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Morning
|
recovery00271
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Before Sleep
|
recovery00272
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery00273
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Before Sleep
|
recovery00274
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Evening
|
recovery00275
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Before Sleep
|
recovery00276
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Morning
|
recovery00277
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery00278
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery00279
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Morning
|
recovery00280
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery00281
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Before Sleep
|
recovery00282
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Post-workout
|
recovery00283
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Evening
|
recovery00284
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery00285
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Post-workout
|
recovery00286
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery00287
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Morning
|
recovery00288
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Before Sleep
|
recovery00289
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Post-workout
|
recovery00290
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Post-workout
|
recovery00291
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Morning
|
recovery00292
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Evening
|
recovery00293
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Before Sleep
|
recovery00294
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Evening
|
recovery00295
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Before Sleep
|
recovery00296
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Evening
|
recovery00297
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery00298
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Morning
|
recovery00299
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Evening
|
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