: Benefits of different kinds of Cardio for Warmup I'm going to the gym regularly for weight lifting for half a year now. I incorporate some light cardio (5 min) and a muscle specific warmup with an elastic band into my workout

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For this, All warmups do what they're intended to do. Warm you up.

If you're only doing them for 5 minutes the noticeable benefit is literally going to be nothing. Just as long as you get blood flowing and you do your stretching then do what you prefer :)

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Warming up for resistance training is incredibly simple, because the movement pattern involved can be performed with lower loads in the exact same way as it will be performed with the work load. The ideal warmup is to simply start squatting with a very light weight, and increase it until you reach your target weight, doing fewer and fewer reps for the heavier warm-up sets so as not to fatigue yourself.

So, let's say you are going to squat 100kg for five reps for your work sets. You would do one or two sets with just the empty bar, then a set of five at 40kg, a set of three at 60kg, and a single at 80kg. Then you're warmed up and ready for your work sets. You don't need any other cardio warm-up, and the same thing can be repeated for each exercise that you will perform during your workout.

(If using machines or dumbbells, the same principle applies, just select 3-5 increasing weights for the warm-up sets.)