id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery02400
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Before Sleep
|
recovery02401
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Post-workout
|
recovery02402
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery02403
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery02404
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Morning
|
recovery02405
|
Hydration
|
Helps replenish fluids and optimize performance.
| 18 |
Before Sleep
|
recovery02406
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery02407
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Post-workout
|
recovery02408
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 16 |
Morning
|
recovery02409
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Morning
|
recovery02410
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Post-workout
|
recovery02411
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Before Sleep
|
recovery02412
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery02413
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Morning
|
recovery02414
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Morning
|
recovery02415
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Morning
|
recovery02416
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Evening
|
recovery02417
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Post-workout
|
recovery02418
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Before Sleep
|
recovery02419
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Post-workout
|
recovery02420
|
Hydration
|
Helps replenish fluids and optimize performance.
| 22 |
Morning
|
recovery02421
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Morning
|
recovery02422
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Evening
|
recovery02423
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Morning
|
recovery02424
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Before Sleep
|
recovery02425
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 11 |
Morning
|
recovery02426
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery02427
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Before Sleep
|
recovery02428
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Before Sleep
|
recovery02429
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Evening
|
recovery02430
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Before Sleep
|
recovery02431
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Post-workout
|
recovery02432
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Morning
|
recovery02433
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Before Sleep
|
recovery02434
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Before Sleep
|
recovery02435
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Morning
|
recovery02436
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Before Sleep
|
recovery02437
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Morning
|
recovery02438
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Before Sleep
|
recovery02439
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Post-workout
|
recovery02440
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Morning
|
recovery02441
|
Sleep
|
Essential for hormonal balance and recovery.
| 14 |
Evening
|
recovery02442
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Post-workout
|
recovery02443
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Evening
|
recovery02444
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 15 |
Evening
|
recovery02445
|
Sleep
|
Essential for hormonal balance and recovery.
| 17 |
Post-workout
|
recovery02446
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Post-workout
|
recovery02447
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Before Sleep
|
recovery02448
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery02449
|
Stretching
|
Increases flexibility and reduces injury risk.
| 8 |
Evening
|
recovery02450
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery02451
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Evening
|
recovery02452
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Morning
|
recovery02453
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Evening
|
recovery02454
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Evening
|
recovery02455
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Morning
|
recovery02456
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Evening
|
recovery02457
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery02458
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery02459
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Evening
|
recovery02460
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery02461
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 9 |
Morning
|
recovery02462
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Post-workout
|
recovery02463
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Before Sleep
|
recovery02464
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Before Sleep
|
recovery02465
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Post-workout
|
recovery02466
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Before Sleep
|
recovery02467
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery02468
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
recovery02469
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Evening
|
recovery02470
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Evening
|
recovery02471
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery02472
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Morning
|
recovery02473
|
Sleep
|
Essential for hormonal balance and recovery.
| 27 |
Evening
|
recovery02474
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery02475
|
Stretching
|
Increases flexibility and reduces injury risk.
| 12 |
Morning
|
recovery02476
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Morning
|
recovery02477
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Evening
|
recovery02478
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Morning
|
recovery02479
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
recovery02480
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Post-workout
|
recovery02481
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 24 |
Morning
|
recovery02482
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery02483
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Post-workout
|
recovery02484
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Post-workout
|
recovery02485
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Morning
|
recovery02486
|
Stretching
|
Increases flexibility and reduces injury risk.
| 15 |
Evening
|
recovery02487
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Evening
|
recovery02488
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery02489
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Evening
|
recovery02490
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Evening
|
recovery02491
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Morning
|
recovery02492
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Morning
|
recovery02493
|
Hydration
|
Helps replenish fluids and optimize performance.
| 9 |
Morning
|
recovery02494
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery02495
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Post-workout
|
recovery02496
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Post-workout
|
recovery02497
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Post-workout
|
recovery02498
|
Sleep
|
Essential for hormonal balance and recovery.
| 24 |
Post-workout
|
recovery02499
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Evening
|
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