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for premiere, you can use the vimeo hd and change the framerate to 24, that works okay. but you should really go to the vimeo forum and then go to compression. it has the best settings for premiere there.
Vegas is a pain to render. Look up the best method, it's the only way to get actually good reults for final exports. Back when i used Vegas i would render to quicktime, then DNxHD a lossless file than encode with media encoder. I have since switched to premiere, it is way better for DSLR's and after effects and exporting and plugins and almost everything besides speed. Vegas probably has my favorite interface and timeline.
Don't edit in AE. AE is for fancy titles and motion effects. If you're editing video in AE you're wasting your time, use Premiere.
And as for Premiere...use whatever settings correlate to your workflow and/or desired product. What frame rate are you shooting in? What aspect ratio? What size do you want your final video to be? Do you have to deinterlace?
The only DEFINITE thing I can recommend is to compress your audio using the AAC codec from 48kHz to 44.1kHz if you're putting it up on Vimeo, otherwise you might experience a slight off-putting of sound.