For streaming on the 'net?
There are a lot of things you'll have to trade off, to find the balance between file size, video quality, and video dimensions.
The Cinepak codec is pretty good.
MP4 is very good as well. (Not sure if that comes with Adobe Pro)
If compressing to a straming file, you'll want to have "Limit Data Rate" set to something, as well.
Can you give a bit of detail on how long it is, and how you'd like to show it?