You can set the frequency of refresh under the sync options for each app. I personally choose less frequent to save on battery life.
As far as apps go, Google search Best Android Apps or Widgets to see other's opinions, then hit the market.android.com and see for yourself. If u log in using your Google Acct, u can download directly to your phone from your pc as of Feb 4th.
My most used apps are ADW Launcher, Beautiful Widgets, IMDb, TV Guide, Runkeeper Pro, Zedge for ring tones, Handset SMS, Twydroid, and HandyCalc. You absolutely MUST get Astro File Manager if u want to access all your files easily on the phone. Hope this helps
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