id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00100 | Hydration | Helps replenish fluids and optimize performance. | 8 | Post-workout |
recovery00101 | Foam Rolling | Reduces muscle tightness and improves mobility. | 10 | Evening |
recovery00102 | Cold Showers | Reduce inflammation and improve circulation. | 19 | Post-workout |
recovery00103 | Foam Rolling | Reduces muscle tightness and improves mobility. | 12 | Before Sleep |
recovery00104 | Hydration | Helps replenish fluids and optimize performance. | 24 | Before Sleep |
recovery00105 | Stretching | Increases flexibility and reduces injury risk. | 17 | Evening |
recovery00106 | Stretching | Increases flexibility and reduces injury risk. | 27 | Before Sleep |
recovery00107 | Sleep | Essential for hormonal balance and recovery. | 6 | Before Sleep |
recovery00108 | Hydration | Helps replenish fluids and optimize performance. | 30 | Morning |
recovery00109 | Foam Rolling | Reduces muscle tightness and improves mobility. | 11 | Post-workout |
recovery00110 | Stretching | Increases flexibility and reduces injury risk. | 16 | Before Sleep |
recovery00111 | Stretching | Increases flexibility and reduces injury risk. | 7 | Post-workout |
recovery00112 | Cold Showers | Reduce inflammation and improve circulation. | 21 | Evening |
recovery00113 | Hydration | Helps replenish fluids and optimize performance. | 5 | Morning |
recovery00114 | Cold Showers | Reduce inflammation and improve circulation. | 26 | Post-workout |
recovery00115 | Cold Showers | Reduce inflammation and improve circulation. | 14 | Evening |
recovery00116 | Sleep | Essential for hormonal balance and recovery. | 30 | Before Sleep |
recovery00117 | Hydration | Helps replenish fluids and optimize performance. | 21 | Post-workout |
recovery00118 | Sleep | Essential for hormonal balance and recovery. | 5 | Post-workout |
recovery00119 | Sleep | Essential for hormonal balance and recovery. | 30 | Evening |
recovery00120 | Foam Rolling | Reduces muscle tightness and improves mobility. | 30 | Evening |
recovery00121 | Cold Showers | Reduce inflammation and improve circulation. | 16 | Before Sleep |
recovery00122 | Cold Showers | Reduce inflammation and improve circulation. | 6 | Morning |
recovery00123 | Hydration | Helps replenish fluids and optimize performance. | 22 | Post-workout |
recovery00124 | Cold Showers | Reduce inflammation and improve circulation. | 29 | Post-workout |
recovery00125 | Stretching | Increases flexibility and reduces injury risk. | 11 | Post-workout |
recovery00126 | Cold Showers | Reduce inflammation and improve circulation. | 10 | Post-workout |
recovery00127 | Sleep | Essential for hormonal balance and recovery. | 29 | Morning |
recovery00128 | Foam Rolling | Reduces muscle tightness and improves mobility. | 14 | Morning |
recovery00129 | Stretching | Increases flexibility and reduces injury risk. | 25 | Post-workout |
recovery00130 | Foam Rolling | Reduces muscle tightness and improves mobility. | 26 | Post-workout |
recovery00131 | Foam Rolling | Reduces muscle tightness and improves mobility. | 25 | Post-workout |
recovery00132 | Hydration | Helps replenish fluids and optimize performance. | 30 | Post-workout |
recovery00133 | Foam Rolling | Reduces muscle tightness and improves mobility. | 24 | Post-workout |
recovery00134 | Cold Showers | Reduce inflammation and improve circulation. | 11 | Morning |
recovery00135 | Foam Rolling | Reduces muscle tightness and improves mobility. | 15 | Before Sleep |
recovery00136 | Hydration | Helps replenish fluids and optimize performance. | 11 | Evening |
recovery00137 | Hydration | Helps replenish fluids and optimize performance. | 5 | Evening |
recovery00138 | Sleep | Essential for hormonal balance and recovery. | 8 | Before Sleep |
recovery00139 | Sleep | Essential for hormonal balance and recovery. | 16 | Morning |
recovery00140 | Sleep | Essential for hormonal balance and recovery. | 8 | Post-workout |
recovery00141 | Cold Showers | Reduce inflammation and improve circulation. | 14 | Post-workout |
recovery00142 | Cold Showers | Reduce inflammation and improve circulation. | 12 | Morning |
recovery00143 | Foam Rolling | Reduces muscle tightness and improves mobility. | 21 | Before Sleep |
recovery00144 | Cold Showers | Reduce inflammation and improve circulation. | 22 | Post-workout |
recovery00145 | Hydration | Helps replenish fluids and optimize performance. | 6 | Post-workout |
recovery00146 | Stretching | Increases flexibility and reduces injury risk. | 25 | Post-workout |
recovery00147 | Stretching | Increases flexibility and reduces injury risk. | 27 | Evening |
recovery00148 | Hydration | Helps replenish fluids and optimize performance. | 7 | Post-workout |
recovery00149 | Foam Rolling | Reduces muscle tightness and improves mobility. | 18 | Morning |
recovery00150 | Hydration | Helps replenish fluids and optimize performance. | 25 | Evening |
recovery00151 | Stretching | Increases flexibility and reduces injury risk. | 10 | Morning |
recovery00152 | Foam Rolling | Reduces muscle tightness and improves mobility. | 8 | Before Sleep |
recovery00153 | Sleep | Essential for hormonal balance and recovery. | 24 | Morning |
recovery00154 | Sleep | Essential for hormonal balance and recovery. | 24 | Evening |
recovery00155 | Sleep | Essential for hormonal balance and recovery. | 19 | Evening |
recovery00156 | Sleep | Essential for hormonal balance and recovery. | 9 | Before Sleep |
recovery00157 | Stretching | Increases flexibility and reduces injury risk. | 9 | Before Sleep |
recovery00158 | Foam Rolling | Reduces muscle tightness and improves mobility. | 5 | Morning |
recovery00159 | Foam Rolling | Reduces muscle tightness and improves mobility. | 22 | Before Sleep |
recovery00160 | Sleep | Essential for hormonal balance and recovery. | 15 | Morning |
recovery00161 | Sleep | Essential for hormonal balance and recovery. | 11 | Before Sleep |
recovery00162 | Sleep | Essential for hormonal balance and recovery. | 19 | Evening |
recovery00163 | Stretching | Increases flexibility and reduces injury risk. | 26 | Post-workout |
recovery00164 | Hydration | Helps replenish fluids and optimize performance. | 16 | Morning |
recovery00165 | Hydration | Helps replenish fluids and optimize performance. | 29 | Before Sleep |
recovery00166 | Hydration | Helps replenish fluids and optimize performance. | 19 | Evening |
recovery00167 | Cold Showers | Reduce inflammation and improve circulation. | 14 | Post-workout |
recovery00168 | Sleep | Essential for hormonal balance and recovery. | 24 | Before Sleep |
recovery00169 | Stretching | Increases flexibility and reduces injury risk. | 14 | Evening |
recovery00170 | Foam Rolling | Reduces muscle tightness and improves mobility. | 14 | Before Sleep |
recovery00171 | Stretching | Increases flexibility and reduces injury risk. | 20 | Before Sleep |
recovery00172 | Sleep | Essential for hormonal balance and recovery. | 27 | Evening |
recovery00173 | Foam Rolling | Reduces muscle tightness and improves mobility. | 30 | Before Sleep |
recovery00174 | Foam Rolling | Reduces muscle tightness and improves mobility. | 25 | Morning |
recovery00175 | Foam Rolling | Reduces muscle tightness and improves mobility. | 7 | Evening |
recovery00176 | Cold Showers | Reduce inflammation and improve circulation. | 29 | Evening |
recovery00177 | Stretching | Increases flexibility and reduces injury risk. | 16 | Before Sleep |
recovery00178 | Hydration | Helps replenish fluids and optimize performance. | 18 | Post-workout |
recovery00179 | Stretching | Increases flexibility and reduces injury risk. | 21 | Evening |
recovery00180 | Hydration | Helps replenish fluids and optimize performance. | 12 | Post-workout |
recovery00181 | Sleep | Essential for hormonal balance and recovery. | 28 | Evening |
recovery00182 | Cold Showers | Reduce inflammation and improve circulation. | 16 | Evening |
recovery00183 | Foam Rolling | Reduces muscle tightness and improves mobility. | 30 | Post-workout |
recovery00184 | Stretching | Increases flexibility and reduces injury risk. | 23 | Evening |
recovery00185 | Foam Rolling | Reduces muscle tightness and improves mobility. | 15 | Evening |
recovery00186 | Stretching | Increases flexibility and reduces injury risk. | 20 | Evening |
recovery00187 | Hydration | Helps replenish fluids and optimize performance. | 14 | Post-workout |
recovery00188 | Sleep | Essential for hormonal balance and recovery. | 22 | Before Sleep |
recovery00189 | Cold Showers | Reduce inflammation and improve circulation. | 9 | Before Sleep |
recovery00190 | Hydration | Helps replenish fluids and optimize performance. | 16 | Morning |
recovery00191 | Hydration | Helps replenish fluids and optimize performance. | 9 | Post-workout |
recovery00192 | Stretching | Increases flexibility and reduces injury risk. | 28 | Morning |
recovery00193 | Foam Rolling | Reduces muscle tightness and improves mobility. | 27 | Before Sleep |
recovery00194 | Stretching | Increases flexibility and reduces injury risk. | 30 | Post-workout |
recovery00195 | Foam Rolling | Reduces muscle tightness and improves mobility. | 11 | Post-workout |
recovery00196 | Cold Showers | Reduce inflammation and improve circulation. | 30 | Morning |
recovery00197 | Stretching | Increases flexibility and reduces injury risk. | 20 | Evening |
recovery00198 | Cold Showers | Reduce inflammation and improve circulation. | 24 | Evening |
recovery00199 | Stretching | Increases flexibility and reduces injury risk. | 27 | Before Sleep |
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