I highly recommend not using AVI movie to export. It’s fine if your scene isn’t too busy, but it means that any frame-drops that occur during the capture will also be permanently in your video.
Instead I would render to a .BMP sequence and then import that as an ‘image sequence’ into After Effects or Premiere ( / video editing tool of choice). That way the rendered movie will stay at a fixes framerate regardless of how long it took to render the frames.
Adobe Media Converter is really good for re-compressing stuff too, I use h.264 Main, 5.1, 20Mbp/s