Question - Anyone know why my video is loading so slow? Is it because it's a .mov file?

What is the best format to put a video in so that as many people as possible will be able to view it? .mov? flv? wmv?...???

I have tried to put in the paramaters for the size and when I do this I don't get the video at all.

{mov}promovideo30seconds{/mov}

Site: www.hearts-at-home.org/index.php?option=com_content&task=view&id=87&Itemid=40

Version: 2.5.3 - I just upgraded today

Probably best to go with flv or swf. I use flv alot but don't really understand what swf is, i'm asking this question myself.