id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00600
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Evening
|
recovery00601
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 14 |
Morning
|
recovery00602
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery00603
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Morning
|
recovery00604
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Morning
|
recovery00605
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery00606
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Before Sleep
|
recovery00607
|
Hydration
|
Helps replenish fluids and optimize performance.
| 11 |
Evening
|
recovery00608
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Post-workout
|
recovery00609
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Post-workout
|
recovery00610
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Before Sleep
|
recovery00611
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Evening
|
recovery00612
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Before Sleep
|
recovery00613
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Evening
|
recovery00614
|
Stretching
|
Increases flexibility and reduces injury risk.
| 25 |
Post-workout
|
recovery00615
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery00616
|
Hydration
|
Helps replenish fluids and optimize performance.
| 17 |
Before Sleep
|
recovery00617
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Evening
|
recovery00618
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Post-workout
|
recovery00619
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 6 |
Morning
|
recovery00620
|
Stretching
|
Increases flexibility and reduces injury risk.
| 9 |
Evening
|
recovery00621
|
Hydration
|
Helps replenish fluids and optimize performance.
| 21 |
Before Sleep
|
recovery00622
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Evening
|
recovery00623
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery00624
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Morning
|
recovery00625
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Morning
|
recovery00626
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Before Sleep
|
recovery00627
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Evening
|
recovery00628
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Evening
|
recovery00629
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Post-workout
|
recovery00630
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Morning
|
recovery00631
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Before Sleep
|
recovery00632
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Before Sleep
|
recovery00633
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Post-workout
|
recovery00634
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Morning
|
recovery00635
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Before Sleep
|
recovery00636
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Post-workout
|
recovery00637
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Post-workout
|
recovery00638
|
Sleep
|
Essential for hormonal balance and recovery.
| 28 |
Before Sleep
|
recovery00639
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Before Sleep
|
recovery00640
|
Sleep
|
Essential for hormonal balance and recovery.
| 18 |
Morning
|
recovery00641
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Before Sleep
|
recovery00642
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Morning
|
recovery00643
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Post-workout
|
recovery00644
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 20 |
Morning
|
recovery00645
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Evening
|
recovery00646
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Evening
|
recovery00647
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Before Sleep
|
recovery00648
|
Sleep
|
Essential for hormonal balance and recovery.
| 16 |
Evening
|
recovery00649
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Morning
|
recovery00650
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Before Sleep
|
recovery00651
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Morning
|
recovery00652
|
Sleep
|
Essential for hormonal balance and recovery.
| 15 |
Before Sleep
|
recovery00653
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Evening
|
recovery00654
|
Hydration
|
Helps replenish fluids and optimize performance.
| 24 |
Post-workout
|
recovery00655
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Post-workout
|
recovery00656
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 24 |
Morning
|
recovery00657
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Evening
|
recovery00658
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Before Sleep
|
recovery00659
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Morning
|
recovery00660
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 30 |
Morning
|
recovery00661
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Post-workout
|
recovery00662
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Before Sleep
|
recovery00663
|
Sleep
|
Essential for hormonal balance and recovery.
| 21 |
Post-workout
|
recovery00664
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery00665
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Post-workout
|
recovery00666
|
Stretching
|
Increases flexibility and reduces injury risk.
| 30 |
Evening
|
recovery00667
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Post-workout
|
recovery00668
|
Hydration
|
Helps replenish fluids and optimize performance.
| 23 |
Before Sleep
|
recovery00669
|
Stretching
|
Increases flexibility and reduces injury risk.
| 20 |
Before Sleep
|
recovery00670
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Before Sleep
|
recovery00671
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 17 |
Evening
|
recovery00672
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Before Sleep
|
recovery00673
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Post-workout
|
recovery00674
|
Sleep
|
Essential for hormonal balance and recovery.
| 9 |
Morning
|
recovery00675
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 20 |
Evening
|
recovery00676
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 7 |
Evening
|
recovery00677
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Before Sleep
|
recovery00678
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Post-workout
|
recovery00679
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Before Sleep
|
recovery00680
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Post-workout
|
recovery00681
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Evening
|
recovery00682
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Before Sleep
|
recovery00683
|
Stretching
|
Increases flexibility and reduces injury risk.
| 24 |
Morning
|
recovery00684
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Evening
|
recovery00685
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Before Sleep
|
recovery00686
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 10 |
Before Sleep
|
recovery00687
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Morning
|
recovery00688
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Before Sleep
|
recovery00689
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Morning
|
recovery00690
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Before Sleep
|
recovery00691
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Evening
|
recovery00692
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 29 |
Evening
|
recovery00693
|
Sleep
|
Essential for hormonal balance and recovery.
| 11 |
Before Sleep
|
recovery00694
|
Stretching
|
Increases flexibility and reduces injury risk.
| 19 |
Evening
|
recovery00695
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 11 |
Post-workout
|
recovery00696
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 23 |
Post-workout
|
recovery00697
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 26 |
Evening
|
recovery00698
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Morning
|
recovery00699
|
Stretching
|
Increases flexibility and reduces injury risk.
| 29 |
Evening
|
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