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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 1 GB per file and a maximum of 3 GB per file). If the files are larger than 3 GB, please order a dedicated FTP account (fees apply). The FTP Server is for files larger than 3 GB and for bulk uploads of 25 or more. More information about dedicated FTP accounts: http://www.lightcast.com/services/upload-service