Adobe premiere pro cc 2015 encoding/export times

so i have recently got this software and i wanted to cut some bits of a video out. I did so and went to exporting the video. i tried avi compressed and it gives me a estimated time of 8 minutes. running a gtx 970 and a 4690k stock clock, is there any way to reduce the export time? im new to this software so i havent yet changed any settings from their defaults. the video is originally 23 minutes long and 1280x720 118 mb, when edited it is 19 minutes long 720 x 480 (another problem i have is the frame size getting smaller if anyone knows how to fix that)

Your export settings.

Also, when you export, you are rendering each frame of the video to a new file. It takes a while.

is there any way to speed it up? by changing some of the export settings or something.