Which video export settings does Lightcast recommend in general?

We recommend the H.264 codec for video and the AAC codec for audio, encoded into MP4 (ideally under 1GB per file and a maximum of 4GB per file). 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