Use keyboard shorcut Ctrl+M (Export Movie) then, in the file pop up window, check on the setting button.

In general : set it as you wish

FIle type : QT
Range : Entire sequence or workbar
Check Export (Video & audio)

in the video menu :
Set the compressor (H.264)
millions of colors, bla bla
Frame rate : 29.97 (For NTSC)
Pixel aspect ratio (D1/dv NTSC 0.9) for 4:3
Set your quality and data rate (This will affect the file size)

For the web i recompress and limit data rate to 1400 K/Sec...
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