id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00000 | Cold Showers | Reduce inflammation and improve circulation. | 21 | Post-workout |
recovery00001 | Cold Showers | Reduce inflammation and improve circulation. | 15 | Before Sleep |
recovery00002 | Foam Rolling | Reduces muscle tightness and improves mobility. | 20 | Evening |
recovery00003 | Stretching | Increases flexibility and reduces injury risk. | 9 | Before Sleep |
recovery00004 | Stretching | Increases flexibility and reduces injury risk. | 27 | Morning |
recovery00005 | Hydration | Helps replenish fluids and optimize performance. | 7 | Morning |
recovery00006 | Sleep | Essential for hormonal balance and recovery. | 26 | Before Sleep |
recovery00007 | Stretching | Increases flexibility and reduces injury risk. | 25 | Morning |
recovery00008 | Foam Rolling | Reduces muscle tightness and improves mobility. | 7 | Morning |
recovery00009 | Stretching | Increases flexibility and reduces injury risk. | 23 | Post-workout |
recovery00010 | Stretching | Increases flexibility and reduces injury risk. | 18 | Evening |
recovery00011 | Sleep | Essential for hormonal balance and recovery. | 16 | Morning |
recovery00012 | Stretching | Increases flexibility and reduces injury risk. | 19 | Evening |
recovery00013 | Cold Showers | Reduce inflammation and improve circulation. | 30 | Morning |
recovery00014 | Sleep | Essential for hormonal balance and recovery. | 21 | Before Sleep |
recovery00015 | Hydration | Helps replenish fluids and optimize performance. | 23 | Before Sleep |
recovery00016 | Cold Showers | Reduce inflammation and improve circulation. | 25 | Morning |
recovery00017 | Stretching | Increases flexibility and reduces injury risk. | 29 | Post-workout |
recovery00018 | Hydration | Helps replenish fluids and optimize performance. | 28 | Morning |
recovery00019 | Sleep | Essential for hormonal balance and recovery. | 26 | Post-workout |
recovery00020 | Sleep | Essential for hormonal balance and recovery. | 11 | Morning |
recovery00021 | Sleep | Essential for hormonal balance and recovery. | 25 | Before Sleep |
recovery00022 | Cold Showers | Reduce inflammation and improve circulation. | 11 | Before Sleep |
recovery00023 | Sleep | Essential for hormonal balance and recovery. | 6 | Morning |
recovery00024 | Foam Rolling | Reduces muscle tightness and improves mobility. | 29 | Evening |
recovery00025 | Cold Showers | Reduce inflammation and improve circulation. | 8 | Post-workout |
recovery00026 | Stretching | Increases flexibility and reduces injury risk. | 17 | Before Sleep |
recovery00027 | Cold Showers | Reduce inflammation and improve circulation. | 9 | Morning |
recovery00028 | Foam Rolling | Reduces muscle tightness and improves mobility. | 29 | Post-workout |
recovery00029 | Stretching | Increases flexibility and reduces injury risk. | 9 | Post-workout |
recovery00030 | Sleep | Essential for hormonal balance and recovery. | 27 | Evening |
recovery00031 | Stretching | Increases flexibility and reduces injury risk. | 25 | Evening |
recovery00032 | Sleep | Essential for hormonal balance and recovery. | 19 | Evening |
recovery00033 | Sleep | Essential for hormonal balance and recovery. | 26 | Post-workout |
recovery00034 | Foam Rolling | Reduces muscle tightness and improves mobility. | 14 | Morning |
recovery00035 | Cold Showers | Reduce inflammation and improve circulation. | 23 | Before Sleep |
recovery00036 | Cold Showers | Reduce inflammation and improve circulation. | 18 | Post-workout |
recovery00037 | Sleep | Essential for hormonal balance and recovery. | 5 | Post-workout |
recovery00038 | Cold Showers | Reduce inflammation and improve circulation. | 14 | Morning |
recovery00039 | Hydration | Helps replenish fluids and optimize performance. | 8 | Morning |
recovery00040 | Stretching | Increases flexibility and reduces injury risk. | 23 | Morning |
recovery00041 | Sleep | Essential for hormonal balance and recovery. | 16 | Morning |
recovery00042 | Stretching | Increases flexibility and reduces injury risk. | 12 | Post-workout |
recovery00043 | Sleep | Essential for hormonal balance and recovery. | 9 | Morning |
recovery00044 | Stretching | Increases flexibility and reduces injury risk. | 13 | Before Sleep |
recovery00045 | Hydration | Helps replenish fluids and optimize performance. | 11 | Evening |
recovery00046 | Foam Rolling | Reduces muscle tightness and improves mobility. | 10 | Post-workout |
recovery00047 | Cold Showers | Reduce inflammation and improve circulation. | 24 | Evening |
recovery00048 | Sleep | Essential for hormonal balance and recovery. | 9 | Evening |
recovery00049 | Stretching | Increases flexibility and reduces injury risk. | 25 | Before Sleep |
recovery00050 | Cold Showers | Reduce inflammation and improve circulation. | 5 | Morning |
recovery00051 | Foam Rolling | Reduces muscle tightness and improves mobility. | 6 | Evening |
recovery00052 | Foam Rolling | Reduces muscle tightness and improves mobility. | 29 | Before Sleep |
recovery00053 | Foam Rolling | Reduces muscle tightness and improves mobility. | 20 | Morning |
recovery00054 | Stretching | Increases flexibility and reduces injury risk. | 10 | Evening |
recovery00055 | Hydration | Helps replenish fluids and optimize performance. | 25 | Post-workout |
recovery00056 | Cold Showers | Reduce inflammation and improve circulation. | 6 | Post-workout |
recovery00057 | Hydration | Helps replenish fluids and optimize performance. | 14 | Morning |
recovery00058 | Sleep | Essential for hormonal balance and recovery. | 19 | Post-workout |
recovery00059 | Hydration | Helps replenish fluids and optimize performance. | 18 | Evening |
recovery00060 | Stretching | Increases flexibility and reduces injury risk. | 15 | Post-workout |
recovery00061 | Sleep | Essential for hormonal balance and recovery. | 27 | Before Sleep |
recovery00062 | Stretching | Increases flexibility and reduces injury risk. | 12 | Morning |
recovery00063 | Hydration | Helps replenish fluids and optimize performance. | 13 | Morning |
recovery00064 | Hydration | Helps replenish fluids and optimize performance. | 5 | Before Sleep |
recovery00065 | Cold Showers | Reduce inflammation and improve circulation. | 29 | Morning |
recovery00066 | Cold Showers | Reduce inflammation and improve circulation. | 8 | Morning |
recovery00067 | Foam Rolling | Reduces muscle tightness and improves mobility. | 29 | Before Sleep |
recovery00068 | Stretching | Increases flexibility and reduces injury risk. | 9 | Before Sleep |
recovery00069 | Foam Rolling | Reduces muscle tightness and improves mobility. | 13 | Evening |
recovery00070 | Cold Showers | Reduce inflammation and improve circulation. | 7 | Before Sleep |
recovery00071 | Foam Rolling | Reduces muscle tightness and improves mobility. | 17 | Evening |
recovery00072 | Hydration | Helps replenish fluids and optimize performance. | 30 | Evening |
recovery00073 | Sleep | Essential for hormonal balance and recovery. | 25 | Morning |
recovery00074 | Cold Showers | Reduce inflammation and improve circulation. | 24 | Morning |
recovery00075 | Foam Rolling | Reduces muscle tightness and improves mobility. | 25 | Morning |
recovery00076 | Sleep | Essential for hormonal balance and recovery. | 27 | Evening |
recovery00077 | Cold Showers | Reduce inflammation and improve circulation. | 14 | Morning |
recovery00078 | Hydration | Helps replenish fluids and optimize performance. | 24 | Before Sleep |
recovery00079 | Stretching | Increases flexibility and reduces injury risk. | 29 | Evening |
recovery00080 | Stretching | Increases flexibility and reduces injury risk. | 13 | Evening |
recovery00081 | Stretching | Increases flexibility and reduces injury risk. | 17 | Evening |
recovery00082 | Sleep | Essential for hormonal balance and recovery. | 29 | Before Sleep |
recovery00083 | Hydration | Helps replenish fluids and optimize performance. | 26 | Before Sleep |
recovery00084 | Hydration | Helps replenish fluids and optimize performance. | 21 | Post-workout |
recovery00085 | Sleep | Essential for hormonal balance and recovery. | 29 | Evening |
recovery00086 | Hydration | Helps replenish fluids and optimize performance. | 16 | Evening |
recovery00087 | Sleep | Essential for hormonal balance and recovery. | 26 | Before Sleep |
recovery00088 | Sleep | Essential for hormonal balance and recovery. | 10 | Morning |
recovery00089 | Foam Rolling | Reduces muscle tightness and improves mobility. | 27 | Before Sleep |
recovery00090 | Cold Showers | Reduce inflammation and improve circulation. | 25 | Evening |
recovery00091 | Sleep | Essential for hormonal balance and recovery. | 16 | Post-workout |
recovery00092 | Stretching | Increases flexibility and reduces injury risk. | 19 | Morning |
recovery00093 | Foam Rolling | Reduces muscle tightness and improves mobility. | 6 | Before Sleep |
recovery00094 | Foam Rolling | Reduces muscle tightness and improves mobility. | 25 | Before Sleep |
recovery00095 | Sleep | Essential for hormonal balance and recovery. | 27 | Evening |
recovery00096 | Sleep | Essential for hormonal balance and recovery. | 27 | Morning |
recovery00097 | Cold Showers | Reduce inflammation and improve circulation. | 22 | Post-workout |
recovery00098 | Hydration | Helps replenish fluids and optimize performance. | 15 | Morning |
recovery00099 | Stretching | Increases flexibility and reduces injury risk. | 19 | Post-workout |
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