How can I shut off sync or change its frequency?

I think the term is: how do I pull not push? I don't want the phone constantly checking for FB, new email, etc. every 30 seconds. But I cannot work out how to:

1. Limit this to once every hour or less


2. Stop it so that I can refresh when I want to know (and it doesn't keep doing it in the background)

Please advise.