well i use fraps but even if i use a computer with:
Intel Core 2 Duo
Nvidia Geforce 7600GS
1GB Memory
Gigabyte GA-965P-S3
512 Mb RAM
With frame rates usually going at around 50-80 fps without anti analysing
and this is the best i can do with the graphics http://www.lfsforum.net/showthread.php?p=308701#post308701

Turn screen resolution to 800*600 16 bit.
Turn framerate to 25 fps Fraps should be able to handle this. (record 1/2 screen size
Capture your replay in LFS at 0.5 speed
Get Virtual Dub and import your capture.
Change framerate in Virtual Dub to 50 fps
Viola - you have a normal speed LFS movie at a reasonable framerate.

Over all, you need to play around with the LFS / Fraps / Virtual Dub settings until you find something you are happy with. There is no single magic setting for every machine.

P.S You should read the aptly names stick atop this page. It has all this info and more.

The monitor's native resolution is 1280x964
why should i get it to turn onto 800x600?

Quote from ethan520 :

The monitor's native resolution is 1280x964
why should i get it to turn onto 800x600?

Because you'll get a much better frame rate recording video at a lower resolution.

the problem im having is with the quality
maybe with the windows movie maker compressor