What are the best recovery methods after intense workouts?

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Prompt Starters

1. Can you suggest a push, pull, and leg routine?
2. What are the best recovery methods after intense workouts?
3. What are the benefits of cold/heat exposure?
4. Only have dumbbells and a yoga mat. Can you recommend exercises?
5. I'm feeling a bit unmotivated. Do you have any tips to boost my workout enthusiasm?
6. Provide a list of resources to get more information about fitness
7. How can I assess my level of fitness?
8. What are the major types of adaptations in fitness?