What is the first element you should set up when planning workout plan? refers to how often you exercise.

Frequency. The first thing to set up with your workout plan is frequency—how often you will exercise. Your frequency often depends on a variety of factors including the type of workout you're doing, how hard you're working, your fitness level, and your exercise goals.

Explanation:

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take a break move to stretching and slowly work back into physically exercising if the problem continues go to a doctor or physical therapist