id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery09700
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Evening
|
recovery09701
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Evening
|
recovery09702
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Morning
|
recovery09703
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 5 |
Post-workout
|
recovery09704
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Post-workout
|
recovery09705
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Post-workout
|
recovery09706
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 28 |
Post-workout
|
recovery09707
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Post-workout
|
recovery09708
|
Sleep
|
Essential for hormonal balance and recovery.
| 6 |
Post-workout
|
recovery09709
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 28 |
Post-workout
|
recovery09710
|
Hydration
|
Helps replenish fluids and optimize performance.
| 6 |
Evening
|
recovery09711
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Post-workout
|
recovery09712
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Post-workout
|
recovery09713
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Before Sleep
|
recovery09714
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Post-workout
|
recovery09715
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Before Sleep
|
recovery09716
|
Sleep
|
Essential for hormonal balance and recovery.
| 10 |
Morning
|
recovery09717
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Morning
|
recovery09718
|
Hydration
|
Helps replenish fluids and optimize performance.
| 26 |
Post-workout
|
recovery09719
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Before Sleep
|
recovery09720
|
Stretching
|
Increases flexibility and reduces injury risk.
| 22 |
Post-workout
|
recovery09721
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 5 |
Morning
|
recovery09722
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 12 |
Post-workout
|
recovery09723
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 8 |
Post-workout
|
recovery09724
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 26 |
Evening
|
recovery09725
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Evening
|
recovery09726
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Before Sleep
|
recovery09727
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Post-workout
|
recovery09728
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Morning
|
recovery09729
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 12 |
Before Sleep
|
recovery09730
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Evening
|
recovery09731
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Evening
|
recovery09732
|
Hydration
|
Helps replenish fluids and optimize performance.
| 14 |
Post-workout
|
recovery09733
|
Sleep
|
Essential for hormonal balance and recovery.
| 25 |
Evening
|
recovery09734
|
Stretching
|
Increases flexibility and reduces injury risk.
| 6 |
Evening
|
recovery09735
|
Hydration
|
Helps replenish fluids and optimize performance.
| 16 |
Post-workout
|
recovery09736
|
Sleep
|
Essential for hormonal balance and recovery.
| 7 |
Morning
|
recovery09737
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Morning
|
recovery09738
|
Stretching
|
Increases flexibility and reduces injury risk.
| 27 |
Post-workout
|
recovery09739
|
Hydration
|
Helps replenish fluids and optimize performance.
| 8 |
Post-workout
|
recovery09740
|
Stretching
|
Increases flexibility and reduces injury risk.
| 13 |
Before Sleep
|
recovery09741
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Before Sleep
|
recovery09742
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Before Sleep
|
recovery09743
|
Hydration
|
Helps replenish fluids and optimize performance.
| 25 |
Before Sleep
|
recovery09744
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 27 |
Morning
|
recovery09745
|
Hydration
|
Helps replenish fluids and optimize performance.
| 5 |
Before Sleep
|
recovery09746
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
recovery09747
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 7 |
Morning
|
recovery09748
|
Sleep
|
Essential for hormonal balance and recovery.
| 13 |
Before Sleep
|
recovery09749
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Evening
|
recovery09750
|
Sleep
|
Essential for hormonal balance and recovery.
| 29 |
Post-workout
|
recovery09751
|
Hydration
|
Helps replenish fluids and optimize performance.
| 7 |
Before Sleep
|
recovery09752
|
Stretching
|
Increases flexibility and reduces injury risk.
| 5 |
Morning
|
recovery09753
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 17 |
Before Sleep
|
recovery09754
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 9 |
Morning
|
recovery09755
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Evening
|
recovery09756
|
Hydration
|
Helps replenish fluids and optimize performance.
| 12 |
Post-workout
|
recovery09757
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Evening
|
recovery09758
|
Sleep
|
Essential for hormonal balance and recovery.
| 19 |
Before Sleep
|
recovery09759
|
Stretching
|
Increases flexibility and reduces injury risk.
| 26 |
Post-workout
|
recovery09760
|
Sleep
|
Essential for hormonal balance and recovery.
| 26 |
Morning
|
recovery09761
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 27 |
Evening
|
recovery09762
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Evening
|
recovery09763
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Morning
|
recovery09764
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 25 |
Post-workout
|
recovery09765
|
Stretching
|
Increases flexibility and reduces injury risk.
| 21 |
Post-workout
|
recovery09766
|
Hydration
|
Helps replenish fluids and optimize performance.
| 20 |
Post-workout
|
recovery09767
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 13 |
Post-workout
|
recovery09768
|
Hydration
|
Helps replenish fluids and optimize performance.
| 30 |
Evening
|
recovery09769
|
Stretching
|
Increases flexibility and reduces injury risk.
| 28 |
Evening
|
recovery09770
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 8 |
Before Sleep
|
recovery09771
|
Hydration
|
Helps replenish fluids and optimize performance.
| 27 |
Evening
|
recovery09772
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Evening
|
recovery09773
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 18 |
Post-workout
|
recovery09774
|
Sleep
|
Essential for hormonal balance and recovery.
| 20 |
Post-workout
|
recovery09775
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Before Sleep
|
recovery09776
|
Sleep
|
Essential for hormonal balance and recovery.
| 23 |
Before Sleep
|
recovery09777
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 6 |
Post-workout
|
recovery09778
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 25 |
Post-workout
|
recovery09779
|
Sleep
|
Essential for hormonal balance and recovery.
| 8 |
Before Sleep
|
recovery09780
|
Sleep
|
Essential for hormonal balance and recovery.
| 12 |
Before Sleep
|
recovery09781
|
Stretching
|
Increases flexibility and reduces injury risk.
| 14 |
Morning
|
recovery09782
|
Hydration
|
Helps replenish fluids and optimize performance.
| 15 |
Evening
|
recovery09783
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Post-workout
|
recovery09784
|
Hydration
|
Helps replenish fluids and optimize performance.
| 10 |
Morning
|
recovery09785
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 14 |
Evening
|
recovery09786
|
Hydration
|
Helps replenish fluids and optimize performance.
| 13 |
Post-workout
|
recovery09787
|
Sleep
|
Essential for hormonal balance and recovery.
| 30 |
Post-workout
|
recovery09788
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 29 |
Post-workout
|
recovery09789
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 13 |
Evening
|
recovery09790
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 22 |
Evening
|
recovery09791
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 18 |
Post-workout
|
recovery09792
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 21 |
Post-workout
|
recovery09793
|
Hydration
|
Helps replenish fluids and optimize performance.
| 29 |
Post-workout
|
recovery09794
|
Stretching
|
Increases flexibility and reduces injury risk.
| 11 |
Morning
|
recovery09795
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 23 |
Post-workout
|
recovery09796
|
Cold Showers
|
Reduce inflammation and improve circulation.
| 10 |
Morning
|
recovery09797
|
Foam Rolling
|
Reduces muscle tightness and improves mobility.
| 16 |
Morning
|
recovery09798
|
Stretching
|
Increases flexibility and reduces injury risk.
| 18 |
Post-workout
|
recovery09799
|
Stretching
|
Increases flexibility and reduces injury risk.
| 23 |
Before Sleep
|
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