Aerobic literally means “relating to, involving, or requiring free oxygen”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.
Aerobic activity such as walking or swimming, speeds heart rate and breathing for sustained periods.
Running is an example of “vigorous” aerobic exercise. “Moderate” exercise might be walking at 4 miles per hour.
If you can talk easily while performing your routine, exercise harder. If you can’t carry on a conversation at all, back off
Light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. The intensity should be between 60 and 85% of maximum heart rate. See Heart Rate
Examples of cardiovascular/aerobic exercise are medium to long distance: