Which video export settings are recommended for Adobe Premiere Pro?

We recommend the H.264 codec for video and the AAC codec for audio, encoded into MP4 (ideally under 1 GB per file and a maximum of 4GB per file). Here are the recommended export settings when using Adobe Premiere Pro:

Export Settings

Format -> H.264
Preset -> Custom
Comments -> (Choose a Name for your Settings)
Output Name -> (Where to save)
Export Video -> Check
Export Audio -> Check
Open in Device Central -> Uncheck

Filters

None

Basic Settings:

Multiplexing -> MP4
Stream Compatibility -> Standard

Basic Video Settings:

Codec -> MainConcept H.264 Video
TV Standard -> NTSC (or PAL)
Frame Width -> 1280 pixels
Frame Height -> 720 pixels
Frame Rate [FPS] -> 29.97 (NTSC) or 25 (PAL)
Field Order -> None (Progressive)
Pixel Aspect Ratio -> Square Pixels
Profile -> Main
Level -> 3.2

Bitrate Settings: (The higher these numbers, the higher the quality but also the higher the file size.)

Bitrate Encoding -> VBR, 1 Pass
Target Bitrate [Mbps] -> 5
Maximum Bitrate [Mbps] -> 9

Advanced Settings:

Set Key Frame Distance -> Uncheck

Audio Format Settings:

Audio Format -> AAC

Basic Audio Settings:

Codec -> AAC
Output Channels -> Stereo
Frequency -> 48 kHz
Audio Quality -> High

Bitrate Settings:

Bitrate [kbps] -> 192

Advanced Settings:

Precedence -> Frequency

If the files are larger than 4GB, please order a dedicated FTP account. The FTP Server is for files larger than 4GB and for bulk uploads of 25 or more. More information about dedicated FTP accounts: http://www.lightcast.com/services/upload-service

Useful Links for Adobe Premiere Pro:
http://www.premiumbeat.com/blog/pro-tip-exporting-a-finished-video-from-premiere-pro/
http://wolfcrow.com/blog/the-adobe-premiere-pro-export-guide-part-one-codecs/
http://www.youtube.com/watch?v=HSx4w-tzApY
http://www.youtube.com/watch?v=VuFn0ia-7P8