id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery02200
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Evening
|
recovery02201
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery02202
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Morning
|
recovery02203
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Morning
|
recovery02204
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Post-workout
|
recovery02205
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Evening
|
recovery02206
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Post-workout
|
recovery02207
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Post-workout
|
recovery02208
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery02209
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Before Sleep
|
recovery02210
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Post-workout
|
recovery02211
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Morning
|
recovery02212
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery02213
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Morning
|
recovery02214
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Post-workout
|
recovery02215
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery02216
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Post-workout
|
recovery02217
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Evening
|
recovery02218
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Post-workout
|
recovery02219
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Before Sleep
|
recovery02220
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery02221
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery02222
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Evening
|
recovery02223
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Post-workout
|
recovery02224
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Before Sleep
|
recovery02225
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Evening
|
recovery02226
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Post-workout
|
recovery02227
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Morning
|
recovery02228
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Post-workout
|
recovery02229
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Morning
|
recovery02230
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Before Sleep
|
recovery02231
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery02232
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Before Sleep
|
recovery02233
|
Stretching
|
Increases flexibility and reduces injury risk.
| 17 |
Morning
|
recovery02234
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Evening
|
recovery02235
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Evening
|
recovery02236
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery02237
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Before Sleep
|
recovery02238
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Before Sleep
|
recovery02239
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Post-workout
|
recovery02240
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Morning
|
recovery02241
|
Sleep
|
Essential for hormonal balance and recovery.
| 5 |
Before Sleep
|
recovery02242
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Before Sleep
|
recovery02243
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Evening
|
recovery02244
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 21 |
Evening
|
recovery02245
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Evening
|
recovery02246
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Post-workout
|
recovery02247
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Before Sleep
|
recovery02248
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Morning
|
recovery02249
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Before Sleep
|
recovery02250
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery02251
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Evening
|
recovery02252
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Morning
|
recovery02253
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Before Sleep
|
recovery02254
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Morning
|
recovery02255
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery02256
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Morning
|
recovery02257
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery02258
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Morning
|
recovery02259
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Evening
|
recovery02260
|
Hydration
|
Helps replenish fluids and optimize performance.
| 28 |
Post-workout
|
recovery02261
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Evening
|
recovery02262
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Evening
|
recovery02263
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Morning
|
recovery02264
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Before Sleep
|
recovery02265
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Morning
|
recovery02266
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Post-workout
|
recovery02267
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Post-workout
|
recovery02268
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Post-workout
|
recovery02269
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Post-workout
|
recovery02270
|
Stretching
|
Increases flexibility and reduces injury risk.
| 10 |
Morning
|
recovery02271
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery02272
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Evening
|
recovery02273
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 19 |
Post-workout
|
recovery02274
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 30 |
Morning
|
recovery02275
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Evening
|
recovery02276
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Before Sleep
|
recovery02277
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Morning
|
recovery02278
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery02279
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Before Sleep
|
recovery02280
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Evening
|
recovery02281
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Post-workout
|
recovery02282
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Morning
|
recovery02283
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Evening
|
recovery02284
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Post-workout
|
recovery02285
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery02286
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Post-workout
|
recovery02287
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery02288
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Morning
|
recovery02289
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Evening
|
recovery02290
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery02291
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 19 |
Before Sleep
|
recovery02292
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Before Sleep
|
recovery02293
|
Hydration
|
Helps replenish fluids and optimize performance.
| 19 |
Before Sleep
|
recovery02294
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Before Sleep
|
recovery02295
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery02296
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Evening
|
recovery02297
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery02298
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Morning
|
recovery02299
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Morning
|
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