Video Compression?

Not sure this is the right spot… but I need help compressing a video that is about 13 minutes long at 720 x 486. This isnt going to the web so size is just dependent on Flash be able to handle it but I would still like it to be small. Does anyone know a good program and the setting for the best resaults?

I would also like to know how to handle the loading of the movie? Should I load it using AS or just embed the video into flash?

Thanks for your help.