What compression to use for HDV video? Is Flash supported?

Hello folks,
I want to produce a HDV videopodcast. My webserver only has 500MB of space available, so I will need to compress this video files. But what videofiles are allowed in iTunes? The most ideal would be to convert my .mov files into Flash .flv files. But is Flash supperted in iTunes? Or what other options I have to end up with a maximum of 40 MB of video? (the original file is about 1GB)
Thank you so much for any input or advise.
Cheers

iTunes and QuickTime do not use Flash. If you want to create something in HD, your file size will likely be much larger. More on recommended podcast video formats for iTunes, Apple TV, and iPods:
http://www.apple.com/itunes/store/podcaststechspecs.html#formattingvideo
-S

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