There no direct link between masturbation and effectiveness of sports activities. That being said, abstinence does increase your blood testosterone level, but studies have failed to show a direct beneficial relationship linking abstinence to a much more efficient work out.
As to "break, rest" period between the two, there are no specific periods. Once you feel up to the task and able to start physical activity, then you are good to go!
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It is recommended that all individuals see a Family Doctor for a full medical examination annually. Adults should get their blood pressure checked (US Preventive Task Force), a flu vaccine (CDC) and more each year.