Go to Mailings -> Groups to create a new mailing group.
once a group is created, click the Get Sign Up form HTML button to get the HTML code you can add to a page to allow users to sign up for that group.
No, those settings wont work with 1 and 1. see this page for details on the limits they impose:
http://help.1and1.com/e-mail-c37589/standard-e-mail-c37590/using-the-product-c85088/explanation-of-mass-mailing-limits-a594972.html