id
stringlengths 13
13
| method
stringclasses 5
values | description
stringclasses 5
values | duration_minutes
int64 5
30
| when_to_use
stringclasses 4
values |
|---|---|---|---|---|
recovery00200 | Sleep | Essential for hormonal balance and recovery. | 9 | Post-workout |
recovery00201 | Stretching | Increases flexibility and reduces injury risk. | 10 | Post-workout |
recovery00202 | Foam Rolling | Reduces muscle tightness and improves mobility. | 10 | Post-workout |
recovery00203 | Hydration | Helps replenish fluids and optimize performance. | 29 | Before Sleep |
recovery00204 | Cold Showers | Reduce inflammation and improve circulation. | 25 | Evening |
recovery00205 | Cold Showers | Reduce inflammation and improve circulation. | 17 | Post-workout |
recovery00206 | Hydration | Helps replenish fluids and optimize performance. | 8 | Evening |
recovery00207 | Foam Rolling | Reduces muscle tightness and improves mobility. | 27 | Before Sleep |
recovery00208 | Stretching | Increases flexibility and reduces injury risk. | 12 | Evening |
recovery00209 | Foam Rolling | Reduces muscle tightness and improves mobility. | 17 | Evening |
recovery00210 | Hydration | Helps replenish fluids and optimize performance. | 29 | Morning |
recovery00211 | Hydration | Helps replenish fluids and optimize performance. | 14 | Morning |
recovery00212 | Hydration | Helps replenish fluids and optimize performance. | 27 | Morning |
recovery00213 | Sleep | Essential for hormonal balance and recovery. | 5 | Post-workout |
recovery00214 | Hydration | Helps replenish fluids and optimize performance. | 9 | Evening |
recovery00215 | Sleep | Essential for hormonal balance and recovery. | 20 | Morning |
recovery00216 | Hydration | Helps replenish fluids and optimize performance. | 19 | Evening |
recovery00217 | Sleep | Essential for hormonal balance and recovery. | 6 | Evening |
recovery00218 | Foam Rolling | Reduces muscle tightness and improves mobility. | 25 | Before Sleep |
recovery00219 | Sleep | Essential for hormonal balance and recovery. | 29 | Before Sleep |
recovery00220 | Foam Rolling | Reduces muscle tightness and improves mobility. | 20 | Evening |
recovery00221 | Hydration | Helps replenish fluids and optimize performance. | 26 | Before Sleep |
recovery00222 | Cold Showers | Reduce inflammation and improve circulation. | 17 | Post-workout |
recovery00223 | Foam Rolling | Reduces muscle tightness and improves mobility. | 6 | Post-workout |
recovery00224 | Hydration | Helps replenish fluids and optimize performance. | 18 | Morning |
recovery00225 | Sleep | Essential for hormonal balance and recovery. | 24 | Before Sleep |
recovery00226 | Stretching | Increases flexibility and reduces injury risk. | 29 | Morning |
recovery00227 | Stretching | Increases flexibility and reduces injury risk. | 16 | Before Sleep |
recovery00228 | Hydration | Helps replenish fluids and optimize performance. | 16 | Evening |
recovery00229 | Cold Showers | Reduce inflammation and improve circulation. | 7 | Before Sleep |
recovery00230 | Foam Rolling | Reduces muscle tightness and improves mobility. | 30 | Morning |
recovery00231 | Sleep | Essential for hormonal balance and recovery. | 24 | Before Sleep |
recovery00232 | Cold Showers | Reduce inflammation and improve circulation. | 20 | Post-workout |
recovery00233 | Stretching | Increases flexibility and reduces injury risk. | 14 | Evening |
recovery00234 | Hydration | Helps replenish fluids and optimize performance. | 12 | Before Sleep |
recovery00235 | Hydration | Helps replenish fluids and optimize performance. | 26 | Before Sleep |
recovery00236 | Stretching | Increases flexibility and reduces injury risk. | 20 | Post-workout |
recovery00237 | Cold Showers | Reduce inflammation and improve circulation. | 30 | Post-workout |
recovery00238 | Stretching | Increases flexibility and reduces injury risk. | 27 | Before Sleep |
recovery00239 | Stretching | Increases flexibility and reduces injury risk. | 18 | Before Sleep |
recovery00240 | Stretching | Increases flexibility and reduces injury risk. | 28 | Before Sleep |
recovery00241 | Sleep | Essential for hormonal balance and recovery. | 11 | Before Sleep |
recovery00242 | Sleep | Essential for hormonal balance and recovery. | 11 | Evening |
recovery00243 | Stretching | Increases flexibility and reduces injury risk. | 14 | Before Sleep |
recovery00244 | Cold Showers | Reduce inflammation and improve circulation. | 21 | Morning |
recovery00245 | Cold Showers | Reduce inflammation and improve circulation. | 10 | Evening |
recovery00246 | Hydration | Helps replenish fluids and optimize performance. | 24 | Before Sleep |
recovery00247 | Stretching | Increases flexibility and reduces injury risk. | 21 | Before Sleep |
recovery00248 | Hydration | Helps replenish fluids and optimize performance. | 29 | Before Sleep |
recovery00249 | Sleep | Essential for hormonal balance and recovery. | 26 | Post-workout |
recovery00250 | Cold Showers | Reduce inflammation and improve circulation. | 19 | Post-workout |
recovery00251 | Stretching | Increases flexibility and reduces injury risk. | 10 | Morning |
recovery00252 | Foam Rolling | Reduces muscle tightness and improves mobility. | 28 | Evening |
recovery00253 | Foam Rolling | Reduces muscle tightness and improves mobility. | 17 | Morning |
recovery00254 | Cold Showers | Reduce inflammation and improve circulation. | 26 | Evening |
recovery00255 | Stretching | Increases flexibility and reduces injury risk. | 19 | Morning |
recovery00256 | Sleep | Essential for hormonal balance and recovery. | 7 | Before Sleep |
recovery00257 | Stretching | Increases flexibility and reduces injury risk. | 16 | Morning |
recovery00258 | Hydration | Helps replenish fluids and optimize performance. | 7 | Evening |
recovery00259 | Stretching | Increases flexibility and reduces injury risk. | 20 | Evening |
recovery00260 | Cold Showers | Reduce inflammation and improve circulation. | 18 | Before Sleep |
recovery00261 | Cold Showers | Reduce inflammation and improve circulation. | 23 | Before Sleep |
recovery00262 | Sleep | Essential for hormonal balance and recovery. | 29 | Morning |
recovery00263 | Cold Showers | Reduce inflammation and improve circulation. | 17 | Before Sleep |
recovery00264 | Foam Rolling | Reduces muscle tightness and improves mobility. | 22 | Evening |
recovery00265 | Hydration | Helps replenish fluids and optimize performance. | 27 | Morning |
recovery00266 | Hydration | Helps replenish fluids and optimize performance. | 24 | Before Sleep |
recovery00267 | Foam Rolling | Reduces muscle tightness and improves mobility. | 10 | Morning |
recovery00268 | Hydration | Helps replenish fluids and optimize performance. | 19 | Before Sleep |
recovery00269 | Hydration | Helps replenish fluids and optimize performance. | 5 | Before Sleep |
recovery00270 | Hydration | Helps replenish fluids and optimize performance. | 19 | Morning |
recovery00271 | Hydration | Helps replenish fluids and optimize performance. | 9 | Before Sleep |
recovery00272 | Hydration | Helps replenish fluids and optimize performance. | 11 | Evening |
recovery00273 | Foam Rolling | Reduces muscle tightness and improves mobility. | 9 | Before Sleep |
recovery00274 | Hydration | Helps replenish fluids and optimize performance. | 23 | Evening |
recovery00275 | Stretching | Increases flexibility and reduces injury risk. | 25 | Before Sleep |
recovery00276 | Sleep | Essential for hormonal balance and recovery. | 25 | Morning |
recovery00277 | Foam Rolling | Reduces muscle tightness and improves mobility. | 7 | Evening |
recovery00278 | Hydration | Helps replenish fluids and optimize performance. | 28 | Morning |
recovery00279 | Stretching | Increases flexibility and reduces injury risk. | 26 | Morning |
recovery00280 | Sleep | Essential for hormonal balance and recovery. | 28 | Post-workout |
recovery00281 | Hydration | Helps replenish fluids and optimize performance. | 10 | Before Sleep |
recovery00282 | Sleep | Essential for hormonal balance and recovery. | 11 | Post-workout |
recovery00283 | Hydration | Helps replenish fluids and optimize performance. | 6 | Evening |
recovery00284 | Hydration | Helps replenish fluids and optimize performance. | 20 | Post-workout |
recovery00285 | Foam Rolling | Reduces muscle tightness and improves mobility. | 7 | Post-workout |
recovery00286 | Cold Showers | Reduce inflammation and improve circulation. | 5 | Before Sleep |
recovery00287 | Hydration | Helps replenish fluids and optimize performance. | 23 | Morning |
recovery00288 | Cold Showers | Reduce inflammation and improve circulation. | 24 | Before Sleep |
recovery00289 | Foam Rolling | Reduces muscle tightness and improves mobility. | 21 | Post-workout |
recovery00290 | Foam Rolling | Reduces muscle tightness and improves mobility. | 5 | Post-workout |
recovery00291 | Stretching | Increases flexibility and reduces injury risk. | 29 | Morning |
recovery00292 | Sleep | Essential for hormonal balance and recovery. | 20 | Evening |
recovery00293 | Hydration | Helps replenish fluids and optimize performance. | 14 | Before Sleep |
recovery00294 | Sleep | Essential for hormonal balance and recovery. | 9 | Evening |
recovery00295 | Hydration | Helps replenish fluids and optimize performance. | 26 | Before Sleep |
recovery00296 | Cold Showers | Reduce inflammation and improve circulation. | 19 | Evening |
recovery00297 | Hydration | Helps replenish fluids and optimize performance. | 20 | Post-workout |
recovery00298 | Hydration | Helps replenish fluids and optimize performance. | 28 | Morning |
recovery00299 | Cold Showers | Reduce inflammation and improve circulation. | 30 | Evening |
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